Neutral-grip pull-up

  • Working: lats
  • less: biceps, upper back
  • Equipment: Pull-up bar
Neutral-grip pull-up: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. You need parallel (neutral) handles; on a plain bar skip this variant.

  2. Palms facing each other, grip about shoulder width.

  3. In the hang the shoulders stay down from the ears, arms do not sag.

  4. Up for 1.5 s: pull the elbows to the torso, chin level with the handles.

  5. Down for 2.5 s, no swinging or kicking.

  6. The gentlest grip for the shoulder and the elbow.

  7. If you cannot do a single rep, start with negative pull-ups or the lat pulldown.

  8. Shoulder pain: stop.

Common mistakes

  • Swinging — start each rep from a calm hang.
  • Shoulders up at the ears — pull them down away from the ears.
  • Dropping down — lower yourself slowly, 2–3 s.
  • Not strong enough yet — use negative pull-ups or the lat pulldown.

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