assisted parallel close grip pull-up: technique and muscles worked

Animated demonstration of assisted parallel close grip pull-up

How to do this exercise

Step:1 Adjust the machine to your desired weight and height.
Step:2 Place your hands on the parallel bars with a close grip, palms facing each other.
Step:3 Hang from the bars with your arms fully extended and your feet off the ground.
Step:4 Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body.
Step:5 Continue pulling until your chin is above the bars.
Step:6 Pause for a moment at the top, then slowly lower your body back down to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Assisted machine
Body part: Back
Target muscle: Biceps Latissimus dorsi Rhomboids
Secondary muscle: Forearms Trapezius Posterior deltoid

Hypertrophy grade

Good8 / 10

Nemeo’s take

Assisted traction in neutral grip on the machine offers an excellent compromise between effective tension on the latissimus dorsi and technical safety. Mechanical assistance makes it possible to manage the load to maintain a good amplitude, promoting learning of the movement without the grip or core stability being limiting. Less demanding than free pull-ups, it isolates a little less, but remains superior to pulleys for targeting the back. Perfect for progressing or accumulating qualitative volume without excessive fatigue.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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assisted parallel close grip pull-up

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