Shoulder Width Neutral Grip Pull-up
Master the neutral grip pull-up for a powerful back and strong arms. This bodyweight exercise uses a shoulder-width, palms-facing-in grip to build upper
- Movement
- Compound
- Force
- Pull
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Shoulder Width Neutral Grip Pull-up
Description
A pull-up exercise with a neutral grip where the hands are shoulder-width apart. This exercise primarily targets the back muscles and secondarily the arm muscles.
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How to do Shoulder Width Neutral Grip Pull-up
- 01Setup
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.
- 02Setup
Hang freely from the bar with your arms fully extended, shoulders relaxed, and feet off the ground, ensuring a dead hang position.
- 03
Initiate the pull by engaging your lats and depressing your shoulder blades, driving your elbows down and back towards your hips.
- 04
Continue pulling your body upward until your chin clears the bar, focusing on bringing your chest towards the bar while keeping your core tight.
- 05
Slowly and with control, lower your body back down to the starting dead hang position, fully extending your arms and shoulders.
- 06
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.
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Get Ellim — FreeQuestions
Is Shoulder Width Neutral Grip Pull-up good for beginners?
Shoulder Width Neutral Grip Pull-up is rated intermediate. 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 Shoulder Width Neutral Grip Pull-up?
You need Body weight to perform Shoulder Width Neutral Grip Pull-up. 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 Shoulder Width Neutral Grip Pull-up?
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.
What are common mistakes when doing Shoulder Width Neutral Grip Pull-up?
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.
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Free · iPhone only · Available on the App Store