How to Do Close Reverse Grip Chin Up

Close Reverse Grip Chin Up 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 Close Reverse Grip Chin Up

  1. 01Grip the pull-up bar with an underhand grip, palms facing the face, with hands spaced six inches apart.
  2. 02Hang with arms fully extended and shoulders retracted away from the ears.
  3. 03Pull the chest toward the bar by driving the elbows down and back toward the ribs.
  4. 04Continue the ascent until the chin clears the bar and the chest makes contact.
  5. 05Lower the body with a three second count until the elbows are fully locked at the bottom.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Close Reverse Grip Chin Up

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

To maximize lat involvement, imagine pulling the elbows into the back pockets rather than just pulling the chin over the bar.

Same coaching engine used inside the A90 app

05 / FAQ

Close Reverse Grip Chin Up questions

What muscles does Close Reverse Grip Chin Up work?

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

How do you do Close Reverse Grip Chin Up correctly?

Grip the pull-up bar with an underhand grip, palms facing the face, with hands spaced six inches apart. Hang with arms fully extended and shoulders retracted away from the ears. Pull the chest toward the bar by driving the elbows down and back toward the ribs. Continue the ascent until the chin clears the bar and the chest makes contact. Lower the body with a three second count until the elbows are fully locked at the bottom.

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

To maximize lat involvement, imagine pulling the elbows into the back pockets rather than just pulling the chin over the bar.

Is Close Reverse Grip Chin Up suitable for beginners?

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

Do you need equipment for Close Reverse Grip Chin Up?

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

A90 Intelligence

Put this into a real plan.

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