Assisted Parallel Close Grip Pull-Up

Setup

1. 01Set the assist weight; more weight on the stack means more help.
2. 02Kneel or stand on the assist platform per the machine design.
3. 03Grip the close parallel handles with palms facing each other.
4. 04Hang with arms extended and shoulder blades set down before pulling.

Execution

1. 01Pull your chest toward the handles by driving the elbows down.
2. 02Finish with the chin above hand level and elbows tucked to the ribs.
3. 03Lower yourself under control to a full arm extension.
4. 04Keep the body vertical and quiet throughout the set.

Checkpoints

• -Full stretch at the bottom of every rep.
• -Elbows stay close to the torso through the pull.
• -No bouncing off the assist platform between reps.
• -Shoulders stay away from the ears at the top.

Common mistakes

• -Setting the assist so heavy the reps train nothing.
• -Half reps that skip the bottom stretch.
• -Kicking off the platform to start each rep.
• -Shrugging the shoulders instead of pulling with the lats.