Back · Bodyweight
Narrow Parallel Grip Chin-ups
How to do the narrow parallel grip chin-ups, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a narrow parallel-grip handle with palms facing each other and arms fully extended. Pull yourself up by driving your elbows down until your chin clears the handle, then lower under control to a full hang. The neutral grip puts the lats and biceps in a strong line.
- 1Feel your lats and biceps pull your chest toward the handle
- 2Drive your elbows down and slightly back as you rise
- 3Control the descent to a full stretch at the bottom
Common mistakes
- Do not kip or swing to generate momentum
- Avoid stopping short; pull until your chin clears the bar
- Do not let your shoulders shrug up at the bottom of the hang
Muscles worked
The narrow parallel grip chin-ups mainly works the lats and biceps, with the forearms, mid traps, lower traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower AbsMinor
Kovo programs the narrow parallel grip chin-ups for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.