Pull up (neutral grip)

Master the neutral grip pull-up for superior back and bicep development. Enhance your upper body strength and build a wider, stronger back.

AdvancedBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Pull up (neutral grip)

Compound

Wide Grip Rear Pull Up

Back · Body weight

Advanced

Compound

Shoulder Width Neutral Grip Pull-up

Back · Body weight

Intermediate

Compound

Reverse grip Pull up

Back · Body weight

Advanced

Compound

Wide Grip Pull Up

Back · Body weight

Intermediate

Description

An upper body exercise where you use your arms to pull your body up, while keeping your palms facing each other.

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How to do Pull up (neutral grip)

01
Setup
Stand directly under a pull-up bar and grasp it with a neutral grip (palms facing each other), slightly wider than shoulder-width apart.
02
Setup
Hang freely with your arms fully extended, shoulders depressed away from your ears, and core engaged to prevent any swinging.
03
Initiate the pull by retracting your shoulder blades and driving your elbows down towards your hips, focusing on engaging your latissimus dorsi.
04
Continue pulling your body upward until your chin clears the bar, ensuring your chest is drawn towards the bar as much as possible.
05
Slowly lower your body back to the starting position with controlled movement, fully extending your arms without shrugging your shoulders at the bottom.

Tips

Focus on leading with your chest to the bar rather than just pulling with your arms to maximize lat activation and reduce bicep dominance.
Control the eccentric (lowering) phase for 2-3 seconds to build strength and improve muscle hypertrophy effectively.
If a full pull-up is challenging, use an assisted machine, resistance bands, or perform negative pull-ups to build foundational strength.
Maintain a slight arch in your lower back and keep your chest proud throughout the movement to better engage the target back muscles.

Common mistakes

Swinging or using momentum to get up reduces the muscle's work; maintain a strict body position by engaging your core and initiating the pull with your back muscles.
Not achieving full lockout at the bottom limits range of motion and muscle stretch; fully extend your arms at the bottom of each rep to maximize lat engagement.
Shrugging your shoulders towards your ears at the top puts undue stress on the neck and traps; keep your shoulders depressed and away from your ears throughout the movement.

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Questions

What muscles does Pull up (neutral grip) work?

Pull up (neutral grip) primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Teres Major, Trapezius Lower Fibers.

Is Pull up (neutral grip) good for beginners?

Pull up (neutral grip) is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Pull up (neutral grip)?

You need Body weight to perform Pull up (neutral grip). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Pull up (neutral grip)?

Focus on leading with your chest to the bar rather than just pulling with your arms to maximize lat activation and reduce bicep dominance. Control the eccentric (lowering) phase for 2-3 seconds to build strength and improve muscle hypertrophy effectively. If a full pull-up is challenging, use an assisted machine, resistance bands, or perform negative pull-ups to build foundational strength. Maintain a slight arch in your lower back and keep your chest proud throughout the movement to better engage the target back muscles.

What are common mistakes when doing Pull up (neutral grip)?

Swinging or using momentum to get up reduces the muscle's work; maintain a strict body position by engaging your core and initiating the pull with your back muscles. Not achieving full lockout at the bottom limits range of motion and muscle stretch; fully extend your arms at the bottom of each rep to maximize lat engagement. Shrugging your shoulders towards your ears at the top puts undue stress on the neck and traps; keep your shoulders depressed and away from your ears throughout the movement.