Videos
Instructions
- Grip the pull-up bar with palms facing each other using the neutral grip handles.
- Hang fully extended with arms straight and feet off the ground.
- Pull your chest up toward the handles by engaging your back and biceps.
- Pause briefly at the top when your chin clears the bar.
- Lower yourself in a controlled motion until your arms are fully extended.
Technical Tips
- Avoid swinging or kipping to ensure strict form.
- Engage your core throughout to prevent body sway.
- Focus on initiating the movement with your back muscles.
Breathing Tips
- Inhale as you hang and prepare to pull.
- Exhale while pulling up toward the bar.
- Inhale again as you lower yourself back down.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis
- Wrist pain or carpal tunnel syndrome
The Neutral Grip Pull-Up is a bodyweight upper-body strength exercise that targets the back and biceps using a neutral (palms-facing) hand position. This grip variation is often more comfortable on the shoulders and wrists compared to traditional pull-ups or chin-ups, making it a preferred option for individuals with joint sensitivities. It emphasizes both vertical pulling strength and grip control, making it an effective movement for improving upper body muscular development and functional pulling power. By incorporating a neutral grip, the exercise minimizes shoulder rotation while engaging key muscle groups such as the latissimus dorsi, biceps, and rhomboids. It is commonly used in calisthenics, bodybuilding, and general strength training programs. Whether you're working toward your first pull-up or looking to add variation to your routine, this movement offers a joint-friendly yet highly effective challenge. As it requires minimal equipment—a pull-up bar with parallel handles—it is also a practical choice for home and gym workouts alike.
What muscles do neutral grip pull-ups work the most?
Neutral grip pull-ups primarily work the back muscles, especially the lats, while also heavily engaging the biceps, rhomboids, and forearms for support and control.
Are neutral grip pull-ups better for shoulders?
Yes, neutral grip pull-ups place less stress on the shoulder joints due to the natural hand positioning, making them a safer option for those with shoulder concerns.
Can beginners do neutral grip pull-ups?
Neutral grip pull-ups are intermediate in difficulty, but beginners can use assistance bands or machines to build strength and work toward full reps.
How is a neutral grip pull-up different from a chin-up?
While chin-ups use an underhand grip that emphasizes the biceps more, neutral grip pull-ups use parallel grips that offer a more balanced activation of back and arm muscles with less wrist strain.