Strength Training · Bodybuilding · Calisthenics
Neutral-Grip Pull-Up
The neutral-grip pull-up is a strict pull-up with your palms facing each other. It trains your back and arms as you lift your body between parallel handles.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Grasp matching parallel handles about shoulder-width apart, with your palms facing each other.
- Hang beneath the handles with straight arms, your shoulders lightly engaged, and your feet clear of the floor.
- Pull yourself upward until your chin clears hand height.
- Lower yourself under control until your arms are straight again.
Form cues
- Drive your elbows toward your ribs.
- Keep your ribs stacked over your pelvis.
- Exhale as you rise.
Common mistakes
- Kicking or swingingPause until your body is still before starting each pull.
- Reaching with your chinKeep your neck in line with your torso rather than craning it to finish the rep.
- Twisting toward one handleKeep your chest centered between your hands by pulling evenly through both arms.
Safety
Dropping abruptly into the bottom position can strain your shoulders or elbows, especially when fatigued. Losing your grip can cause a fall.
- Check that the handles are secure and dry before starting.
- End the set before your grip begins to open.
- Use a stable step to reach high handles and dismount without jumping.
Use an assisted version if you cannot complete a controlled rep; get advice from a physiotherapist if hanging or pulling causes shoulder or elbow pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Multi-Grip Pull-Up Bar
Sets and reps
- Sets
- 3
- Target
- 4–8 reps
- Rest
- 2 min
Choose enough assistance to finish each set with about two clean reps left.