How to do the Pull Up (neutral Grip)
Pull Up (neutral Grip) is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Pull Up (neutral Grip) demonstration · © GymiaFit
Pull Up (neutral Grip) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Pull Up (neutral Grip) step by step
- 1Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
- 2Engage your core and squeeze your shoulder blades together.
- 3Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
- 4Continue pulling until your chin is above the bar.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
- 6Repeat for the desired number of repetitions.
Pull Up (neutral Grip) — questions
What muscles does the Pull Up (neutral Grip) work?
The Pull Up (neutral Grip) primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Pull Up (neutral Grip)?
None — the Pull Up (neutral Grip) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Pull Up (neutral Grip) suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Pull Up (neutral Grip)?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Pull Up (neutral Grip) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.