Assisted Parallel Close Grip Pull-up
Assisted Parallel Close Grip Pull-up trades complexity for strength you can feel outside the gym, and it pairs well with a heavy row.
How to do Assisted Parallel Close Grip Pull-up
- Adjust the machine to your desired weight and height.
- Place your hands on the parallel bars with a close grip, palms facing each other.
- Hang from the bars with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body.
- Continue pulling until your chin is above the bars.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Assisted Parallel Close Grip Pull-up Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Match the seat and pad settings every session.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add one plate only when the full range stays smooth.
Common Assisted Parallel Close Grip Pull-up Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Assisted Parallel Close Grip Pull-up
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Assisted Parallel Close Grip Pull-up — Frequently Asked Questions
How do you do the Assisted Parallel Close Grip Pull-up?
Adjust the machine to your desired weight and height. Place your hands on the parallel bars with a close grip, palms facing each other. Hang from the bars with your arms fully extended and your feet off the ground. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Parallel Close Grip Pull-up work?
The Assisted Parallel Close Grip Pull-up primarily targets the lats. It is classified as a back exercise and is performed with a leverage machine.
How many sets and reps of the Assisted Parallel Close Grip Pull-up should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Parallel Close Grip Pull-up good for beginners?
Not usually. The Assisted Parallel Close Grip Pull-up is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Assisted Parallel Close Grip Pull-up?
Try the Bench Pull-ups, Cable Twisting Pull or the Band Fixed Back Close Grip Pulldown. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
