Close-grip pull-ups are one of the most powerful pull-up variations and are the best for mass gains and lat strength development. In this version of the exercise, the biceps are loaded, many muscle groups of the upper body are indirectly involved: deltas, forearms, trapeziums, pectoral muscles, etc. The correct technique for performing the exercise is shown in the video.

Many professionals believe that this grip results in the greatest mass gains due to the use of large weights with maximum range of motion. For beginners who lack the strength to perform this exercise, professionals are advised to use pull-up machines. They use additional weights that make training easier by compensating for your weight.

It is important to avoid swinging when performing this type of pull-up, you need to arch your back back 30 degrees, exposing your chest – otherwise a significant part of the load will be on the biceps, which will reduce the effectiveness of this exercise. So: Keep your body straight and keep your back straight.
Bend your legs.
Do not help yourself by rocking the body
Hold the bar with a narrow grip (less than shoulder width apart).
Brushes with palms facing you.
Lifting is carried out by hands.
Pull yourself up so that your chin is above the bar; don’t hit your head on the ceiling.
At the highest point of the lift, the latissimus dorsi are brought together.
Lower yourself down, straightening your arms almost completely. It is possible to use special harnesses that are attached to the legs and the crossbar – this will also help to pull up, reducing the load.