Neutral-Grip Pull-up

Technique

How to perform Neutral-Grip Pull-up

1. Use parallel handles on a multi-grip pull-up bar, or securely fitted neutral-grip attachments on a pull-up bar.
2. Grasp the handles with palms facing each other and begin in a controlled arms-extended hang; bend the knees if needed for clearance.
3. Keep the trunk steady and draw the upper arms toward your sides while bending the elbows, without kicking or swinging.
4. Continue until your chin clears handle height without craning the neck or forcing an exaggerated backward lean.
5. Lower under control to the extended-arm hang, allowing the shoulder blades to move with the arms rather than pinning them down.
6. Settle any swing before the next repetition.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.