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Back Exercise · Body Weight

Pull Up (neutral Grip) exercise animation

Pull Up (neutral Grip)

Category
Back
Equipment
Body Weight
Target
Lats

A neutral grip on the pull-up bar, palms facing each other, tends to feel easier on the shoulders and elbows than a pronated grip while still training the lats and biceps hard. It's a common choice for lifters managing elbow or shoulder discomfort who still want full pulling volume.

How to Do the Pull Up (neutral Grip)

  1. Hang from a pull-up bar using a neutral grip, palms facing one another, arms straight.
  2. Brace your core and pull your shoulder blades together.
  3. Bend your elbows and drive them down toward your hips to pull your body upward.
  4. Keep pulling until your chin clears the bar.
  5. Hold briefly at the top, then lower yourself back down with control.
  6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Pull Up (neutral Grip) primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Pull Up (neutral Grip) work?
The Pull Up (neutral Grip) primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Pull Up (neutral Grip)?
The Pull Up (neutral Grip) is done with no equipment — just body weight.
What's a good alternative to the Pull Up (neutral Grip)?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.