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Neutral-Grip Pull-Up 3s · no sound

Neutral-Grip Pull-Up

A bodyweight pull-up performed on parallel handles with palms facing each other, easier on the shoulders.

Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Hook a V-bar or parallel handles over a pull-up bar.
  2. Grip the handles so your palms face each other and hang with straight arms.
  3. Brace your core and squeeze your glutes to stop your legs swinging.
  4. Pull your shoulder blades down and back to begin the movement.
  5. Drive your elbows toward your ribs until your chest reaches the handles.
  6. Lower under control to a near-straight hang and repeat.

Common mistakes

  • Kipping or swinging the legs, which reduces the load the back actually handles.
  • Pulling only with the arms, so the biceps fail before the lats are trained.
  • Stopping partway up, which limits the contraction at the top of the range.
  • Dropping into a hard dead hang each rep, which stresses the elbows and shoulders.

Muscles worked

Primary
Lats
Secondary
BicepsFront DeltsTraps

Same movement, other equipment

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell

Similar exercises

Backpack Row Beginner Backpack Row Lats Bodyweight Chin Ups Intermediate Chin Ups Lats Bodyweight Inverted Row Beginner Inverted Row Lats Bodyweight Muscle-up Advanced Muscle-up Chest Bodyweight Pull Ups Intermediate Pull Ups Lats Bodyweight

Good to know

What muscles does the Neutral-Grip Pull-Up work?
Mainly the lats. It also works the biceps, front delts and traps.
What equipment do you need for the Neutral-Grip Pull-Up?
None. It is a bodyweight exercise.
Is the Neutral-Grip Pull-Up good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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