Neutral Grip Pull-Up: How-to, Tips & More
The Neutral Grip Pull-Up is a intermediate compound exercise for your lats. You do it with pull up bar. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Neutral Grip Pull-Up
- Hang from parallel handles with your palms facing each other.
- Pull yourself up until your chin clears the handles.
- Lower slowly until your arms are straight.
- Keep your legs still.
Neutral Grip Pull-Up tips
- The most shoulder friendly pull-up grip.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Neutral Grip Pull-Up alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Neutral Grip Pull-Up work?
The Neutral Grip Pull-Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Neutral Grip Pull-Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Neutral Grip Pull-Up?
You need pull up bar.
Add Neutral Grip Pull-Up to your program
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