Assisted Parallel Close Grip Pull Up
Description
The assisted close-grip pull-up uses a counterweight pull-up machine with hands positioned close together (shoulder-width or narrower). The machine offsets part of your bodyweight, allowing you to perform pull-ups with proper form even when you cannot do unassisted reps. The close grip shifts more emphasis to the biceps and lower lats.
Muscle Group
Equipment Required
Assisted Parallel Close Grip Pull Up Instructions
- Set the counterweight on the assisted pull-up machine. Higher weight means more assistance.
- Grip the parallel handles or pull-up bar with a close grip (hands shoulder-width or narrower).
- Kneel or stand on the assistance pad.
- Pull yourself up by driving your elbows down and back until your chin clears the bar.
- Squeeze your lats and biceps at the top.
- Lower under control over two to three seconds.
- Reduce the counterweight over weeks as you get stronger.
- Progress toward unassisted pull-ups.
Assisted Parallel Close Grip Pull Up Form & Visual
Assisted Parallel Close Grip Pull Up Benefits
- Develops pull-up strength progressively
- Close grip emphasizes biceps and lower lats
- Adjustable assistance for all levels
- Builds pulling strength toward unassisted reps
- Safe and controlled
- Excellent for beginners
Assisted Parallel Close Grip Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii (increased with close grip)
- Brachialis
- Trapezius (lower)
- Rhomboids
- Forearms
Assisted Parallel Close Grip Pull Up Variations & Alternatives
- Assisted Pull-Up (wide grip)
- Band-Assisted Chin-Up
- Pull-Up (unassisted)
- Chin-Up
- Negative Pull-Up
