Lats exercise · leverage machine
Assisted Parallel Close Grip Pull-Up
The assisted parallel close grip pull-up is a leverage machine exercise that targets the lats, with the biceps and forearms assisting.
- Target muscle
- Lats
- Also works
- Biceps, forearms
- Equipment
- Leverage machine
- Body part
- Back
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every machine exercise.
