This exercise works the biceps using your own bodyweight. It is very similar to a Chin-Up, only you are targeting the biceps for maximum involvement by changing how you pull your body up (behind the head). This places the majority of the stress on the biceps rather than on the lats.
How to incorporate this exercise into your workouts:
The close-grip pull-up can be placed anywhere in your routine, though it will be more effective the stronger you are at the time you do it.
1. Using the lats too much
Try to pull as much with the biceps as you can. Consciously try to squeeze them hard at the top of every rep. The lats are a much stronger muscle group than the biceps and will take over the movement if given a chance.
2. Moving your body around
Keep your body as still and stiff as possible during the movement to keep all the tension on the biceps. Twitching and twisting around will take tension off the biceps.
1. Setting the bar
Set the bar so that your feet can touch the ground throughout the movement. Use your feet to push yourself forward (and up if you need it). This helps the biceps do most of the work and also works to spot yourself by giving you the ability to take up some of your bodyweight with your legs.
2. Push the elbows together
Try to push your elbows together as much as possible as you pull up. This forces supination of the forearms and ensures a stronger contraction.
3. Reverse grip
Use a thumbless grip when doing these with a reverse grip otherwise your elbows will have a tendency to flare out to the sides, placing your shoulders in an awkward position.
4. Shoulder girdle up
Raise your shoulder girdle and keep it up throughout the entire movement in order to minimize lat involvement. When your shoulder girdle is up, your lats cannot contract effectively because they are in a stretched and relaxed position.