How to Do Chin Ups (Narrow Parallel Grip)

Chin Ups (Narrow Parallel 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 Ups (Narrow Parallel Grip)

  1. 01Grasp the parallel handles of a pull-up station with palms facing each other and hang at full arm extension.
  2. 02Depress the shoulder blades away from the ears and pull the chest toward the handles.
  3. 03Continue the ascent until the chin clears the top of the handles while keeping the elbows tucked.
  4. 04Lower the body under control until the arms are fully locked out at the bottom.
  5. 05Inhale on the descent and exhale forcefully as the chest reaches the handles.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chin Ups (Narrow Parallel Grip)

Primary Stabiliser Inactive

Tap to explore manually

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

Think about pulling the elbows down into your back pockets to maximize lat engagement and avoid rounded shoulders.

Same coaching engine used inside the A90 app

05 / FAQ

Chin Ups (Narrow Parallel Grip) questions

What muscles does Chin Ups (Narrow Parallel Grip) work?

Chin Ups (Narrow Parallel Grip) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Chin Ups (Narrow Parallel Grip) correctly?

Grasp the parallel handles of a pull-up station with palms facing each other and hang at full arm extension. Depress the shoulder blades away from the ears and pull the chest toward the handles. Continue the ascent until the chin clears the top of the handles while keeping the elbows tucked. Lower the body under control until the arms are fully locked out at the bottom. Inhale on the descent and exhale forcefully as the chest reaches the handles.

What is the A90 coach tip for Chin Ups (Narrow Parallel Grip)?

Think about pulling the elbows down into your back pockets to maximize lat engagement and avoid rounded shoulders.

Is Chin Ups (Narrow Parallel Grip) suitable for beginners?

Chin Ups (Narrow Parallel Grip) is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Chin Ups (Narrow Parallel Grip)?

No. Chin Ups (Narrow Parallel Grip) is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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