Assisted Parallel Close Grip Pull-Up

Targets the lats, rhomboids, and brachialis. The neutral grip is easier on the shoulders and emphasizes mid-back thickness.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Select weight assistance. Use the parallel (neutral) handles with a shoulder-width grip. Step onto the platform.

Instructions

1. Pull your body upward, focusing on squeezing the shoulder blades together.
2. Stop when your chest is near the handles.
3. Lower with control to the start position.
4. Maintain a proud chest.
5. Keep your neck neutral.

Common Mistakes

1. Kicking with the legs.
2. Partial range of motion.
3. Flaring the elbows.

Alternative Exercises

Zottman Curl

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Wide Grip Behind the Neck Pull-Up

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.