Assisted Parallel Close-Grip Pull-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Assisted Parallel Close-Grip Pull-Up

Step by step instructions, muscle activation and variants for the Assisted Parallel Close-Grip Pull-Up.

EasyMiddle back

About this exercise

The assisted parallel close-grip pull-up uses a counterweighted machine to help you perform pull-ups with a neutral, close-grip handle, reducing the load and making the movement accessible to those building lat and bicep strength. The parallel grip places the lats under a strong stretch and reduces stress on the wrists.

How to Perform

  • Set the counterweight on the assisted pull-up machine to an appropriate assistance level
  • Kneel or stand on the platform pad
  • Grasp the parallel close-grip handles with both palms facing each other
  • Hang at full arm extension with your shoulders packed down away from your ears
  • Pull your body upward by driving your elbows down toward your hips until your chin clears the handles
  • Squeeze your lats at the top position
  • Slowly lower yourself back to the starting position under control

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Assisted Parallel Close-Grip Pull-Up

The Assisted Parallel Close-Grip Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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