Instructions:
- 1Get your knees on the platform and grab the bar with your hands placed close to each other and palms facing forward.
- 2Take a deep breath and pull yourself up by folding your arms while bringing your chin towards the bar.
- 3Hold for a while, return to the initial position, and repeat.
Tips:
- Keep your back straight, and avoid slouching.
- Adjust the weight according to your strength.
- Perform the exercise at a slow pace and avoid any jerky movements.
Mastering the Assisted Close Grip Pull Up
The assisted pull up close grip is a fantastic exercise that targets the upper body, particularly the back, biceps, and shoulders. This variation focuses on the close grip, which can also be referred to as the narrow grip assisted pull up. It helps in developing strength and technique, making it an excellent choice for individuals looking to improve their pull-up performance.
Benefits of the Assisted Close Grip Pull Up
- Enhances upper body strength
- Improves grip strength
- Engages the muscles of the back and biceps effectively
- Serves as a stepping stone towards performing unassisted pull ups
How to Perform Assisted Close Grip Pull Ups
- Adjust the assistance level according to your strength and comfort.
- Grip the bar with your palms facing you, positioning your hands closer than shoulder-width apart.
- Engage your core, and pull yourself upward, focusing on using your back and biceps.
- Lower yourself slowly until your arms are fully extended.
Tips for Optimal Performance
- Ensure proper form by keeping your body straight and avoiding swinging.
- Warm up before the exercise to reduce the risk of injury.
- Gradually decrease the assistance as you gain strength.
- Incorporate variations such as the band assisted close grip pull up to build strength progressively.
Frequently Asked Questions
Are close grip pull ups easier?
Some may find close grip pull ups easier due to the mechanics involved, as they often recruit fewer muscle groups compared to wide grip versions.
Do close grip pull ups work?
Yes! Close grip pull ups effectively target the biceps and upper back, contributing to overall upper body strength.
Are wide grip or close grip pull ups easier?
This can vary from person to person depending on individual strength and conditioning. Many beginners may find the close grip variation more manageable.
Incorporating the assisted pull up close grip into your workout routine can pave the way for impressive strength gains and enhanced fitness. Whether you're a beginner or looking to refine your technique, this exercise serves as an essential component of your training regimen.