Assisted Parallel Close Grip Pull up
Strengthen your back and biceps with the Assisted Parallel Close Grip Pull-up. This exercise uses a machine to help you pull your body up, focusing on lat
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Assisted Parallel Close Grip Pull up
Description
An assisted pull-up exercise with a close grip that primarily targets the muscles in the back, biceps, and forearms.
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How to do Assisted Parallel Close Grip Pull up
- 01Setup
Adjust the knee pad of the assisted pull-up machine to a comfortable height and select your desired assistance weight, ensuring it allows you to complete your target repetitions with good form.
- 02Setup
Stand on the platform and grasp the parallel (neutral grip) handles with your palms facing each other, hands slightly narrower than shoulder-width apart.
- 03
Place your knees onto the pad, allowing your arms to fully extend and your lats to stretch, maintaining a slight arch in your upper back and keeping your chest up.
- 04
Initiate the pull by engaging your lats, driving your elbows down and back towards your hips, pulling your body upward until your chin clears the handles. Exhale during this phase.
- 05
Pause briefly at the top, squeezing your shoulder blades together, then slowly and with control lower your body back to the starting position, allowing your arms to fully extend. Inhale as you descend.
Tips
- Focus on driving your elbows down towards your hips throughout the movement to maximize lat engagement rather than just pulling with your biceps.
- Control the eccentric (lowering) phase for at least 2-3 seconds; this maximizes muscle time under tension and promotes greater strength gains.
- Maintain a proud chest and slight arch in your thoracic spine to ensure proper posture and optimize back muscle activation.
- Keep your shoulders depressed and away from your ears to prevent shrugging and ensure the lats are doing the primary work.
Common mistakes
- Using momentum or swinging your body to complete repetitions reduces the effectiveness of the exercise; instead, perform each pull-up with a controlled, deliberate motion.
- Not fully extending your arms at the bottom of the movement short-changes the range of motion; ensure a complete stretch to fully engage the lats and improve flexibility.
- Allowing your elbows to flare out wide reduces lat activation and can put stress on the shoulder joint; keep your elbows tucked close to your body throughout the pull.
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Is Assisted Parallel Close Grip Pull up good for beginners?
Assisted Parallel Close Grip Pull up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Parallel Close Grip Pull up?
You need Leverage machine to perform Assisted Parallel Close Grip Pull up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Parallel Close Grip Pull up?
Focus on driving your elbows down towards your hips throughout the movement to maximize lat engagement rather than just pulling with your biceps. Control the eccentric (lowering) phase for at least 2-3 seconds; this maximizes muscle time under tension and promotes greater strength gains. Maintain a proud chest and slight arch in your thoracic spine to ensure proper posture and optimize back muscle activation. Keep your shoulders depressed and away from your ears to prevent shrugging and ensure the lats are doing the primary work.
What are common mistakes when doing Assisted Parallel Close Grip Pull up?
Using momentum or swinging your body to complete repetitions reduces the effectiveness of the exercise; instead, perform each pull-up with a controlled, deliberate motion. Not fully extending your arms at the bottom of the movement short-changes the range of motion; ensure a complete stretch to fully engage the lats and improve flexibility. Allowing your elbows to flare out wide reduces lat activation and can put stress on the shoulder joint; keep your elbows tucked close to your body throughout the pull.
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Free · iPhone only · Available on the App Store