Back · Pull-up bar
Assisted Parallel Close Grip Pull up
The assisted parallel close grip pull-up is a compound vertical pulling exercise that targets the latissimus dorsi, biceps, and brachialis using counterweight support. It is suitable for beginners working toward bodyweight pull-ups and fits well in the middle or end of a back workout.
- Muscles
- Back
- Equipment
- Pull-up bar
- Type
- Strength
- Animation
- Women
How to do it
- Use an assisted pull-up machine with parallel (neutral grip) handles.
- Kneel or stand on the assistance platform and grab the handles with palms facing each other.
- Pull yourself up until your chin clears the handles, keeping your elbows close to your body.
- Squeeze your back muscles at the top.
- Lower yourself back down with control to full arm extension.
Common mistakes
- Flaring your elbows outward shifts tension away from the lats and places unnecessary stress on the shoulder joints.
- Bouncing off the assistance pad uses momentum instead of controlled muscular recruitment.
- Cutting the descent short prevents the lats from experiencing a full, beneficial stretch under load.
- Hyperextending your neck to clear the handles strains the cervical spine.
Tips
- Initiate the movement by depressing your shoulder blades and driving your elbows down toward your ribs.
- Hold the contraction at the top for one second to maximize lat and upper back engagement.
- Lower yourself under control for two to three seconds to capitalize on the eccentric phase.
Sets and reps
Perform 3–4 sets of 8–12 repetitions with 60–90 seconds of rest between sets, gradually reducing the assistance weight as strength builds.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does a neutral close grip differ from a wide overhand grip?
A neutral close grip places less strain on the shoulders and recruits more biceps and lower lat fibers than a wide grip.
How can this exercise be replicated without an assisted machine?
You can perform pull-ups on a bar with parallel handles using a resistance band for support, or do close-grip neutral lat pulldowns on a cable machine.
