How to Do Chin Up Reverse Close Grip

Chin Up Reverse Close Grip is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Chin Up Reverse Close Grip

  1. 01Grip the pull-up bar with palms facing the face, spaced no wider than six inches apart.
  2. 02Depress the scapula by pulling the shoulders away from the ears before initiating the pull.
  3. 03Pull the elbows down toward the ribcage until the chin passes over the bar.
  4. 04Lower the body under tension until the arms are fully extended at the elbow joints.
  5. 05Maintain a slight hollow-body position by squeezing the glutes and legs together throughout.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chin Up Reverse Close Grip

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the chin cannot clear the bar, focus on a slow four-second lowering phase to build the necessary eccentric strength.

Same coaching engine used inside the A90 app

05 / FAQ

Chin Up Reverse Close Grip questions

What muscles does Chin Up Reverse Close Grip work?

Chin Up Reverse Close Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Chin Up Reverse Close Grip correctly?

Grip the pull-up bar with palms facing the face, spaced no wider than six inches apart. Depress the scapula by pulling the shoulders away from the ears before initiating the pull. Pull the elbows down toward the ribcage until the chin passes over the bar. Lower the body under tension until the arms are fully extended at the elbow joints. Maintain a slight hollow-body position by squeezing the glutes and legs together throughout.

What is the A90 coach tip for Chin Up Reverse Close Grip?

If the chin cannot clear the bar, focus on a slow four-second lowering phase to build the necessary eccentric strength.

Is Chin Up Reverse Close Grip suitable for beginners?

Chin Up Reverse Close Grip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Chin Up Reverse Close Grip?

No. Chin Up Reverse Close Grip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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