Narrow Parallel Grip Chin Ups


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Narrow Parallel Grip Chin Ups

This Compound Exercise is a variation of Standard Chin Ups and is one of the Best Weight Training Exercises for building Strength in the Arms and Back Muscles

Welcome to our Narrow Parallel Grip Chin Ups Exercise Instruction Guide!

On this page you’ll learn how to do this compound body weight exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other weight training exercises so you can immediately add to your bicep workouts, back workout, and other weight training programs.

Have you seen our Best Bicep Exercises list yet? How about our Best Back Exercises? See if this compound exercise made either list!

Exercise Summary

Exercise Name: Narrow Parallel Grip Chin Ups
Main Muscle: Biceps
Secondary Muscle(s): Forearms, Deltoids, Lats, Upper Back
Exercise Type: Pull, Compound
Equipment Required: Pull Up Bar

Exercise Description and Instruction:

This Compound Exercise is a Body Weight Exercise and is a variation of standard Chin Ups but focuses more on the lats and upper back. If you cannot do Pull Ups or can only do a few Pull Ups, add this strength training exercise to your workout routines as it will help improve your strength in this area.

To Perform This Exercise:

  1. Grasp the v-bar or a set of parallel bars so that your palms are facing each other.
  2. Let your body hang from the bar with your arms straight.
  3. Slowly pull yourself up by contracting your arms until your chin is higher than the bar.
  4. In a slow and controlled motion, lower yourself to the starting position by again extending your arms.


  1. Your legs should stay in line with your torso throughout this exercise.
  2. Fully extend your arms at the bottom of the exercise before moving to another repetition.
  3. Hold a dumbbell between your feet for additional resistance.


Check out these other popular Chin Ups Variations:

  • Gironda Sternum Chin Ups
  • Chin Ups

Now that you’ve seen Narrow Parallel Grip Chin Ups, which primarily target your bicep and back muscles, check out all of our different bicep exercises.

Also, make sure to check out our Back Exercises page, which links directly to our Lat Exercises, Lower Back Exercises, and Upper Back Exercises.

Or, check out these other pages of interest:

  • Best Bicep Exercises and Best Back Exercises
  • Weight Training Exercises
  • Body Weight Exercises
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

You’ve seen the Exercises. Now access the Workout Routines.
Start at our Home Page.

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