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Exercise guide
Neutral Grip Pull Ups
A pull-up variation on parallel handles with palms facing each other, recruiting the lats with strong brachialis assistance.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · brachialis · forearm flexors · rhomboids
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Grip parallel bars with palms facing each other.
- Hang with your arms fully extended.
- Pull yourself up until your chin clears the bar.
- Squeeze your lats at the top of the movement.
- Lower yourself with control to the starting position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Initiate each rep by pulling your shoulder blades down and back.
- Drive your elbows down toward your ribs as you pull.
- Avoid kipping or swinging your legs for momentum.