Assisted Parallel Close Grip Pull-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Assisted Parallel Close Grip Pull-Up is a compound upper-body exercise performed on a leverage machine that targets the latissimus dorsi while engaging the biceps as a secondary muscle group. Using a parallel, close grip, this movement helps develop back width and arm strength while offering assistance to support proper form and controlled motion. It is ideal for individuals building the strength necessary for unassisted pull-ups, promoting muscle activation in the lats and biceps while reducing strain on the shoulders and lower back.
How to Perform
Set the assistive machine or attach a resistance band to the bar at a level that allows you to grab it comfortably while standing upright.
Place your knees or feet on the machine’s platform, or step securely into the band to ensure stable support.
Hold the handles or bar using a neutral, close grip with your palms facing each other and your hands positioned about shoulder-width apart.
Allow your body to hang fully extended, keeping your spine neutral and your core engaged to maintain balance.
Initiate the movement by contracting your lats and drawing your elbows downward and backward, keeping them tight to your torso.
Pull yourself upward until your chin passes the bar while maintaining a steady, controlled pace.
Lower your body slowly to the starting position, feeling the stretch through your back muscles as your arms extend.
Continue for your planned number of reps, maintaining focus on smooth motion and proper technique during every repetition.
When the set is complete, step off the machine or carefully remove the resistance band before relaxing your grip.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows close to your torso to fully activate the lats and reduce shoulder strain.
Focus on pulling through your elbows rather than your hands to better engage the back muscles.
Maintain a neutral spine and avoid arching your lower back during the movement.
Control both the upward and downward phases to maximize muscle engagement and avoid momentum.
Engage your core throughout the exercise to stabilize your body and prevent swinging.
Adjust the assistance level so you can complete full-range reps with proper form but still feel challenged.
Keep your shoulders down and away from your ears to prevent unnecessary tension in the traps.
Pause briefly at the top for better mind-muscle connection with the lats.
Gradually reduce the assistance over time to build strength toward unassisted pull-ups.
Breathe out as you pull up and inhale as you lower yourself for better control and rhythm.
How Not to Perform
Swinging the legs or using momentum to get above the bar — wastes effort and shifts work away from the lats.
Shrugging the shoulders toward the ears at the start or top — increases trap involvement and risks neck/shoulder strain.
Flaring the elbows wide away from the body — reduces lat activation and transfers load to the shoulders.
Letting the lower back arch or sag — compromises spinal alignment and reduces force transfer to the lats.
Gripping too tightly and pulling with the hands instead of initiating from the elbows — increases forearm and grip fatigue, decreasing back engagement.
Dropping quickly on the descent (fast negative) without control — increases injury risk and reduces time under tension for the lats.
Using excessive assistance so the movement becomes almost a machine motion — prevents strength gains and neural adaptation in the lats and biceps.
Allowing the head to jut forward or look up aggressively — creates neck strain and breaks the body line needed for efficient pulling.
Performing partial reps (not going to full hang or not getting chin above the bar) — limits range-of-motion benefits and muscle development.
Holding breath and bracing too hard throughout every rep — raises intra-abdominal pressure unnecessarily and can reduce smooth, controlled movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
