Pull-Up With A Neutral Grip
BWBodyweightStrength
No video available
The Pull-Up With A Neutral Grip is a bodyweight strength exercise where you hang from a pull-up bar with palms facing each other and pull your body upward until your chin clears the bar, emphasizing controlled descent. Its primary purpose is to build upper body pulling strength and muscle endurance. It mainly targets the back muscles like the lats and rhomboids, with secondary engagement of biceps, shoulders, and core, making it ideal for athletes, climbers, and anyone seeking improved posture and grip strength without equipment beyond a neutral-grip bar.
How to Perform Pull-Up With A Neutral Grip
- 1Stand facing a neutral-grip pull-up bar (palms facing each other) with hands shoulder-width apart.
- 2Grip the bar firmly with an overhand neutral grip, thumbs pointing toward each other.
- 3Hang with arms fully extended, shoulders relaxed, core engaged, and feet crossed behind you or straight.
- 4Inhale deeply, then exhale as you pull your chest toward the bar by driving elbows down and back.
- 5Continue pulling until chin clears the bar, squeezing shoulder blades together at the top.
- 6Inhale as you lower yourself slowly and under control to full arm extension.
- 7Repeat for desired reps, maintaining steady rhythm.
- 8Key form tips: Keep body straight (no swinging or kipping); avoid shrugging shoulders—engage lats fully. Common mistakes: Partial range of motion or momentum from legs.
