Exercise
WEIGHTED PARALLEL CLOSE GRIP PULL-UP
Form cues
About
A close-grip pull-up using parallel handles with added weight, targeting the lats, biceps, and brachialis with a neutral wrist position for reduced joint stress.
Instructions
Step-by-step technique
Secure your additional weight
Fasten a weight belt around your waist or securely hold a weight plate between your ankles to ensure the external load remains stable throughout the movement. Check that the weight is balanced and will not swing while you are performing your repetitions.
keep weight stableGrasp the parallel bars
Reach up and grasp the parallel handles with a neutral grip so your palms face each other, ensuring your hands are spaced closely together. This specific hand positioning helps to minimize joint stress while maximizing your mechanical advantage for the vertical pull.
neutral grip, palms facingInitiate from dead hang
Allow your body to hang freely with your arms fully extended and your shoulders depressed away from your ears to start each repetition. Maintaining this full range of motion from the very bottom is critical for proper muscle recruitment and joint health.
full extensionPull toward the handles
Drive your elbows down and back, pulling your torso upward until your elbows are level with your sides. Maintain a rigid core and minimize swinging to ensure the upper back and biceps perform the heavy lifting required for this advanced movement.
chest up, drive elbowsLower with controlled tension
Slowly descend back to the starting dead hang position, resisting the weight throughout the entire movement to maximize time under tension. Avoid dropping quickly or using momentum, and ensure you reach full arm extension before starting your next repetition.
control the descentCommon mistakes
What goes wrong — and why
Not reaching a full dead hang
Starting from a partially flexed position reduces the range of motion.
Begin each rep from a complete dead hang with arms fully extended.
Using kipping
Momentum from a swing reduces the pulling muscle demand.
Perform strict pull-ups before adding weight.
Weight swinging
A hanging weight plate swings forward on each rep and disrupts stability.
Use a dip belt with the plate hanging directly below, not a vest that shifts weight.
Variations · Progressions · Regressions
Adaptations for every level
Bodyweight Parallel Grip Pull-up
Master the movement without additional load.
V Bar Pull-Up
Use a V-shaped attachment for a similar neutral grip pull-up.
Weighted One-Arm Assisted Pull-up
Build toward a single-arm pull-up by adding load to one side.