Exercise Guide
Neutral-Grip Pull-up
A pull-up with the palms facing each other on parallel handles. The friendliest grip for most shoulders and elbows, and usually the strongest.
IntermediateStrengthPullCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Lats
Equipment
Bodyweight
Difficulty
Intermediate
Category
Strength
Force
Pull
Mechanic
Compound
Secondary Muscles
BicepsCore
How to Perform
- 1
Take hold of a pair of parallel handles with your palms facing each other and hang with your arms straight.
- 2
Set your shoulders down and back before you pull.
- 3
Pull until your chin clears the handles, keeping your elbows tracking forward rather than flaring wide.
- 4
Lower under control to a full hang.
Tips
- ★If your gym has no parallel bar, hang a V-bar over a straight one.
- ★Start each rep from a dead hang rather than bouncing out of the bottom.