Pull Ups
Back·Pull Up Bar·Advanced·Compound
Neutral Grip Pull Ups
The Neutral Grip Pull Up is a bodyweight upper-body exercise performed with palms facing each other on parallel handles. This hand position places the shoulders and elbows in a biomechanically strong position, making it easier on the joints while still hitting the lats, biceps, and upper back hard.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Neutral Grip Pull Ups
- 01
Grab a pair of parallel pull-up handles so your palms face each other, shoulder-width apart.
- 02
Hang from the handles with arms fully extended and legs straight or crossed behind you.
- 03
Brace your core and pull your shoulder blades down and back to initiate the movement.
- 04
Pull your body up by driving your elbows down toward your ribs until your chin clears the handles.
- 05
Pause briefly at the top with your chest close to the bar, squeezing your lats and upper back.
- 06
Lower yourself back down under control to the full hang position and repeat.
Performance tips
Cues that matter
- Keep your shoulders packed — avoid shrugging up toward your ears as you pull.
- Drive the elbows down and back rather than thinking "pull up" to better engage the lats.
- Control the descent to a 2-3 second count to maximize time under tension and build strength faster.
Common questions
Frequently asked
What muscles does the Neutral Grip Pull Ups work?
The Neutral Grip Pull Ups primarily targets the Back. Supporting muscles include Biceps, Shoulders, Forearms.
Is the Neutral Grip Pull Ups a compound or isolation exercise?
The Neutral Grip Pull Ups is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Neutral Grip Pull Ups?
You need the following equipment: Pull Up Bar.
What difficulty level is the Neutral Grip Pull Ups?
The Neutral Grip Pull Ups is rated as beginner difficulty. It is suitable for those new to resistance training.
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