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 Neutral Grip Pull Up#
- 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 (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
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.
