Neutral-grip pull-up

The neutral-grip pull-up is a multijoint bodyweight exercise in which the reps are performed with the palms facing one another. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core. It can be used as a more shoulder-friendly alternative to straight-bar pull-ups, or to help perform more reps than you can perform overhand.

Benefits

Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
Requires no equipment other than a neutral-grip bar or monkey bars
Can build absolute strength for low reps, or strength endurance for higher reps
Many people find them slightly easier than straight-bar pull-ups
Many people find they feel better on the shoulders than straight-bar pull-ups

Type: Strength
Main Muscle Worked: Lats
Equipment: Body Only
Level: Intermediate

8.2

Average

Neutral-grip pull-up Images

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Neutral-grip pull-up Instructions

Take a neutral grip on parallel pull-up bars, hanging freely with your arms extended. This will be your starting position.
Pull yourself up by flexing the elbows and extending the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
Pause at the top of the motion before lowering yourself to the starting position.

Alternative Exercises for Neutral-grip pull-up

Close-grip pull-down

Muscle Targeted: Lats

Equipment Type: Cable

8.9

Average