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Neutral Grip Pull Up

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Bodyweight
Type
Compound
  1. Neutral Grip Pull Up, position 1 of 2Position 1 of 2
  2. Neutral Grip Pull Up, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Hang from the parallel handles with your palms facing each other, arms straight.
  2. Pull your shoulders down, then pull yourself up, driving your elbows down toward your ribs.
  3. Keep going until your chin clears the handles, then lower yourself under control to a full hang.
  4. Keep your body still and your elbows close to your sides; don't kick or swing to get up.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Neutral-Grip Pull-Up · Parallel Grip Pull Up · Hammer Grip Pull Up · Neutral Grip Pull Up (Bodyweight)

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