Narrow Grip Pull Up

Pro Tip

Try to tighten your abs to keep your legs below you, preventing them from swinging as you pull yourself up.

How To

  1. Grab the bar with an overhand shoulder-width apart grip, with your arms fully extended and legs held straight below you.
  2. Exhale and pull yourself up by tucking your elbows in and driving your shoulder blades down and together.
  3. Continue pulling yourself up until your chin passes the bar.
  4. Inhale and lower yourself down until your arms are straight again, returning to the starting position.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.



This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Pull Up Bar

There are multiple types of pull up bars available with different grips. If the grip you are looking for isn't available, use another one that looks most similar.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment