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Neutral-Grip Pull-Ups

Grab parallel handles or a neutral-grip bar with your palms facing each other, hanging at full extension with your arms straight. Brace your core and pull your chest toward the bar by driving your elbows down and back, leading with your lats. Keep a slight backward lean and avoid swinging or kipping. Lower under control until your arms are fully extended before the next rep. The neutral grip is easier on the shoulders and biases the lats and brachialis.

BACK · PULL

Neutral-Grip Pull-Ups: how the movement is executed

How it is executed

  1. Grab parallel handles or a neutral-grip bar with your palms facing each other, hanging at full extension with your arms straight.
  2. Brace your core and pull your chest toward the bar by driving your elbows down and back, leading with your lats.
  3. Keep a slight backward lean and avoid swinging or kipping.
  4. Lower under control until your arms are fully extended before the next rep.
  5. The neutral grip is easier on the shoulders and biases the lats and brachialis.
Muscles worked
Back
Primary muscle
Lats
Equipment
Pull-up bar
Movement pattern
Pull
Difficulty
Intermediate
What it is for
StrengthHypertrophy

Variations and substitutions

Wide-Grip Pull-UpsPull-up barArcher Pull-UpsPull-up barAssisted Pull-UpsAssisted pull-up and dip machineCommando Pull-UpsPull-up barWeighted Pull-UpsPull-up barPull-UpsPull-up barBand Assisted Pull-UpsResistance bandChin-UpsBodyweight
Back exercisesPull-up bar exercisesTraining calculatorsBack to the library

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Glossary and calculators

Training volumeTraining volume is the total amount of work done in a period.Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.Estimated 1RM calculatorWhat is your estimated 1RM?

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