A neutral-grip pull-up is a vertical pulling exercise that raises your body toward parallel handles, primarily working the latissimus dorsi and upper back while recruiting the biceps and forearms.
How to do the Pull Up (Neutral Grip)#
- Grip the parallel handles with palms facing each other and hang with your arms fully extended and legs steady.
- Brace your core and pull your shoulder blades down and back to initiate the movement.
- Drive your elbows down and back to lift your chest toward the handles until your chin clears the grip.
- Pause briefly at the top with the torso upright, then lower under control back to a full dead hang.
Muscles worked#
- Primary: Lats, Upper back
- Secondary: Biceps, Forearms, Rear delts, Abs
Common mistakes#
- Kipping or using momentum instead of controlled pulling.
- Letting the shoulders shrug up instead of engaging the scapulae.
- Stopping short of full range of motion and not fully extending at the bottom.
