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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

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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