Close
grip pull up effectively
develops the back muscle inter-costal and lower-lat tie-in. (As an alternative to
the straight-bar variety, two time Mr. Olympia Franco Columbu did close
grip pull up
with his palms facing each other and a V-bar placed over the horizontal
pull-up bar.) This is the technique to follow:
Use an overhand
grip and keep your hands spaced about 6-8 inches apart.
Pull your body up
to the bar until it reaches your chest. Avoid swinging and using
muscle robbing momentum to get your body up.
Lower your body
under control until your arms are fully extended
Do partial reps
when you can no longer do close grip pull up full-range reps
If you can't do at
least six good close grip pull up reps, use a machine that can help you with the
momentum.