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Assisted Parallel Close Grip Pull-Up

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.

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Also known as: Assisted Parallel Close Grip Pullup

Category

Back

Equipment

Leverage Machine

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Assisted Parallel Close Grip Pull-Up

1. Set the machine to your desired weight assistance and height.
2. Grip the parallel bars close together, palms facing one another.
3. Hang from the bars with your arms straight and your feet lifted off the ground.
4. Brace your back muscles and pull yourself upward toward the bars, keeping your elbows tucked close to your body.
5. Keep pulling until your chin clears the bars.
6. Hold briefly at the top, then lower yourself slowly back to the starting position.
7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Assisted Parallel Close Grip Pull-Up mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

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

Bench Pull-Ups Body Weight · Lats Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the Assisted Parallel Close Grip Pull-Up work?

The Assisted Parallel Close Grip Pull-Up mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Assisted Parallel Close Grip Pull-Up?

You do the Assisted Parallel Close Grip Pull-Up with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Assisted Parallel Close Grip Pull-Up?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Assisted Parallel Close Grip Pull-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Assisted Parallel Close Grip Pull-Up?

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.