Back · Compound

Neutral-Grip Pull-Up

A pull-up on parallel handles with palms facing each other, building the lats and elbow flexors.

MAIN MUSCLE
Lats
ALSO WORKS
Biceps, Brachialis, Upper back
EQUIPMENT
Pull-up bar
LEVEL
Intermediate
REPS
5-10
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Grip the parallel handles with your palms facing each other and hang with straight arms.

  2. Pull your shoulder blades down and brace your abs so your body stays still.

  3. Pull yourself up by driving your elbows down toward your ribs until your chin clears the handles.

  4. Lower yourself slowly to a full hang.

COMMON MISTAKES

  • Kicking or swinging to get over the handles; start each rep from a still hang and keep your legs quiet.
  • Stopping short of a full hang; straighten your arms completely at the bottom.

TIPS

  • If you cannot reach your rep target, use a band or an assisted machine and keep the same full range.

QUESTIONS

Which muscles does Neutral-Grip Pull-Up work?

The main muscle is Lats. It also works Biceps, Brachialis, Upper back.

How many reps should I do?

FORGE suggests 5-10 reps for Neutral-Grip Pull-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Neutral-Grip Pull-Up?

These train the same muscles: Pull-Up, Chin-Up.