The machine-assisted pull close-grip pull-up is a great exercise for the back muscles. You will develop muscle gains and strength during the movement which can actually help you to eventually perform a bodyweight pull-up. But, anyone can use this machine for a good workout regardless of strength levels.
And it’s a compound movement so multiple muscles are activated including all of the upper posterior chain, the biceps, and even forearms get stimulated.
So, make room for this exercise in your back routine or you’ll be leaving gains on the table.
In This Exercise:
- Target Muscle Groups: All back muscles (Latissimus Dorsi, Trapezius, Rhomboids, Erector Spinae)
- Type: Strength
- Mechanics: Compound
- Equipment: Pull-up assist machine
- Difficulty: Beginner
- Set the ideal weight to support you during the movement.
- Then, grab the neutral grip bars and place your knees on the support pads.
- Now, lower yourself down, then pull up until your head reaches bar level.
- Complete the ideal number of reps.
Variations & Tips:
- The inverted row and/or seated cable V-bar pulldown are acceptable alternatives if you don’t have access to a pull-up assist machine.
- If you can able to perform more than 10 reps, increase the weight in small increments to challenge yourself and build more strength.
- The machine-assisted close neutral-grip pull-up is a fantastic exercise which mostly targets the lats but the other back muscles are involved as well.