Neutral-Grip Pull-up

Technique

How to perform Neutral-Grip Pull-up

1. Find a pull‑up bar or attachment with parallel handles. Grasp the handles so your palms face each other (neutral grip) and hands are about shoulder‑width apart.
2. Hang with your arms fully extended, legs straight or knees slightly bent if space is limited.
3. Engage your core, cross your ankles if preferred, and keep your shoulders slightly depressed - this is your starting position.
4. Exhale as you pull your chest toward the handles, driving your elbows down and back while keeping them close to your torso. Focus on squeezing your lats and upper‑back muscles.
5. Pause briefly at the top when your chin clears the handles, maintaining tension through your back and avoiding excessive swinging.
6. Inhale as you slowly lower yourself to the starting position, fully extending your elbows under control without relaxing your shoulders or allowing momentum.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Brachialis, Brachioradialis.