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Exercise 0015 · REF vrhHa6D

Assisted Parallel Close Grip Pull-Up exercise animation

Assisted Parallel Close Grip Pull-Up

Category
Back
Target
Lats

The assisted parallel close-grip pull-up uses a counterweight machine to reduce bodyweight load while keeping the neutral, narrow grip that leans on the biceps more than a wide pull-up does. It's a solid entry point for lifters who can't yet do bodyweight pull-ups but want to build the same pattern. Lower the assistance gradually rather than jumping straight to bodyweight once it feels easy.

How to Do the Assisted Parallel Close Grip Pull-Up

  1. Adjust the machine to your desired weight and height.
  2. Place your hands on the parallel bars with a close grip, palms facing each other.
  3. Hang from the bars with your arms fully extended and your feet off the ground.
  4. Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body.
  5. Continue pulling until your chin is above the bars.
  6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Assisted Parallel Close Grip Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have leverage machine? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Assisted Parallel Close Grip Pull-Up work?
The Assisted Parallel Close Grip Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Assisted Parallel Close Grip Pull-Up?
The Assisted Parallel Close Grip Pull-Up is done with a leverage machine.
What's a good alternative to the Assisted Parallel Close Grip Pull-Up?
If you don't have access to a leverage machine, the Archer Pull Up targets the same lats using body weight instead.