Shoulder Width Neutral Grip Pull-up

Description

How to Do Shoulder Width Neutral Grip Pull-up

1. 1
   Setup

   Stand directly under a pull-up bar and grip it with a neutral grip, meaning your palms face each other, with your hands shoulder-width apart.

2. 2
   Setup

   Hang freely from the bar with your arms fully extended, shoulders relaxed, and feet off the ground, ensuring a dead hang position.

3. 3

   Initiate the pull by engaging your lats and depressing your shoulder blades, driving your elbows down and back towards your hips.

4. 4

   Continue pulling your body upward until your chin clears the bar, focusing on bringing your chest towards the bar while keeping your core tight.

5. 5

   Slowly and with control, lower your body back down to the starting dead hang position, fully extending your arms and shoulders.

6. 6

   Ensure a complete stretch at the bottom of each repetition before initiating the next pull to maximize muscle engagement and range of motion.

Tips

• Focus on depressing your shoulder blades at the start of the pull; imagine pulling the bar down towards you rather than pulling your body up to the bar.
• Maintain a tight core throughout the entire movement to prevent swinging and ensure a stable, efficient pull.
• Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to build strength and increase time under tension.
• Breathe out as you pull your body up and inhale as you slowly lower back down to the starting position.

Common Mistakes

• ×Not achieving a full range of motion by stopping short of a dead hang; fully extend your arms at the bottom of each repetition to maximize lat activation.
• ×Using momentum or kipping to get your chin over the bar; perform each pull-up with strict control and a smooth motion to effectively target the back and arms.
• ×Shrugging your shoulders towards your ears instead of depressing them; actively pull your shoulder blades down and back to properly engage your lats.