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 directly under a pull-up bar with a neutral grip, palms facing each other, hands shoulder-width apart.
- 2
Hang from the bar with your arms fully extended and your feet off the ground.
- 3
Engage your lats and pull your chest towards the bar, leading with your sternum.
- 4
Continue pulling until your chin clears the bar or your chest touches it.
- 5
Slowly lower your body back down to the starting position with controlled movement.
- 6
Fully extend your arms at the bottom, returning to a dead hang before starting the next repetition.
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.
