How to Do Assisted Pull Up Close Grip

Assisted Pull Up Close Grip is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Assisted Pull Up Close Grip

  1. 01Adjust the machine weight to provide the required level of assistance and place the knees or feet on the platform.
  2. 02Grip the internal handles with palms facing each other and hang with arms fully extended.
  3. 03Pull the collarbone toward the handles by retracting the shoulder blades and driving the elbows down.
  4. 04Pause at the top of the range when the chin clears the level of the hands.
  5. 05Lower the body back to a full dead-hang position while keeping tension in the mid-back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Pull Up Close Grip

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the elbows straight down toward the ribs to ensure the latissimus dorsi performs the bulk of the work rather than just the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Pull Up Close Grip questions

What muscles does Assisted Pull Up Close Grip work?

Assisted Pull Up Close Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Assisted Pull Up Close Grip correctly?

Adjust the machine weight to provide the required level of assistance and place the knees or feet on the platform. Grip the internal handles with palms facing each other and hang with arms fully extended. Pull the collarbone toward the handles by retracting the shoulder blades and driving the elbows down. Pause at the top of the range when the chin clears the level of the hands. Lower the body back to a full dead-hang position while keeping tension in the mid-back.

What is the A90 coach tip for Assisted Pull Up Close Grip?

Drive the elbows straight down toward the ribs to ensure the latissimus dorsi performs the bulk of the work rather than just the biceps.

Is Assisted Pull Up Close Grip suitable for beginners?

Assisted Pull Up Close Grip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Assisted Pull Up Close Grip?

No. Assisted Pull Up Close Grip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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