Gym TrackNeutral Grip Pull Up
The neutral grip pull up is a bodyweight exercise performed on parallel handles with palms facing each other, targeting the upper back and biceps. It suits lifters seeking a shoulder-friendly pull up variation that allows for a strong pulling position and reduced wrist strain.
- Muscle group
- Back
- Primary muscles
- upper back, biceps
- Equipment
- Bodyweight
How to do the Neutral Grip Pull Up
- Grip parallel handles with palms facing each other and hang with arms fully extended, shoulders engaged and core tight.
- Pull your body upward by driving your elbows down and back, keeping your chest up and shoulders away from your ears.
- Continue pulling until your chin clears the handles or your upper chest approaches the bar.
- Pause briefly at the top while maintaining tension throughout your back.
- Lower yourself under control to the starting position with arms fully extended.
Form tips
- Keep your shoulders packed down and back throughout the movement rather than allowing them to shrug toward your ears.
- Focus on pulling your elbows down toward your hips rather than thinking about pulling your chin up.
- Maintain a slight hollow body position with your core engaged to prevent excessive swinging or arching.
Common mistakes
- Shrugging the shoulders at the bottom position: this disengages the lats and places unnecessary stress on the shoulder joints.
- Using momentum by kipping or swinging: this reduces back muscle activation and makes the movement less effective for strength building.
- Stopping short of full arm extension at the bottom: this limits range of motion and reduces the stretch on the lats and biceps.
Sets and reps
For strength, perform 3 to 5 sets of 3 to 6 reps with added weight if needed, while hypertrophy work typically uses 3 to 4 sets of 8 to 12 reps at bodyweight or with moderate load.
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Get the appFrequently asked questions
- What is the difference between neutral grip and standard pull ups?
- Neutral grip pull ups place your hands parallel to each other, which creates a more natural shoulder position and typically allows for greater bicep involvement. This hand position also reduces strain on the wrists and shoulders compared to the pronated grip used in standard pull ups.
- Are neutral grip pull ups easier than regular pull ups?
- Most lifters find neutral grip pull ups slightly easier because the hand position allows for greater bicep contribution and a stronger pulling angle. The reduced shoulder rotation also makes the movement more mechanically efficient for many people.
- Can I build my back with only neutral grip pull ups?
- Neutral grip pull ups effectively develop the lats, rhomboids, traps, and other upper back muscles, making them a solid primary back exercise. However, incorporating other rowing and pulling variations will ensure more complete back development by targeting muscles from different angles.