Neutral-grip Pull-up
Muscle Groups: Lats
Neutral-grip Pull-up focuses on Lats, with Biceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Neutral-grip Pull-up with proper form and technique.
- 1
Stand under a pull-up bar and grab it with a neutral grip (palms facing each other), hands shoulder-width apart.
- 2
Hang with arms fully extended and engage your core; your body should be straight.
- 3
Pull yourself up until your chin is above the bar, squeezing your shoulder blades together at the top.
- 4
Lower yourself back down to the starting position with control.
Tips for Success
These tips will help you perform Neutral-grip Pull-up safely and effectively while maintaining proper form.
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Keep your shoulders down and back to prevent strain on your neck and shoulders.
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Avoid swinging or using momentum; focus on slow, controlled movements.
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If you're struggling, use a resistance band for assistance or perform negatives (lowering only) to build strength.
Secondary Muscles
While Neutral-grip Pull-up primarily targets Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Neutral-grip Pull-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Neutral-grip Pull-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
