Exercise guide · Intermediate · Compound

Chin-Ups (Narrow Parallel Grip): How to Do It & Muscles Worked

Chin-ups (narrow parallel grip) are a bodyweight exercise targeting the upper back, with significant involvement of the biceps and forearms. The movement requires pulling the body up to a bar using a narrow, parallel grip, emphasizing upper back and arm strength.

Primary muscles
Traps
Secondary muscles
Biceps , Forearms
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the chin-ups (narrow parallel grip)
Front view: muscles worked by the chin-ups (narrow parallel grip). Primary: traps. Secondary: biceps and forearms.
Back view: muscles worked by the chin-ups (narrow parallel grip). Primary: traps. Secondary: biceps and forearms.
Primary Secondary

How to do the chin-ups (narrow parallel grip)

  1. Step 1: Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
  2. Step 2: Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  3. Step 3: Continue pulling until your chin is above the bar.
  4. Step 4: Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the chin-ups (narrow parallel grip) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Chin-Ups (Narrow Parallel Grip) alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.