The Pull Up ( Neutral Grip)

How to do the exercise

The Neutral Grip Pull Up is a great variation of the classic pull up. With two parallel bars placed about shoulder-width apart, this movement puts more emphasis on your arms, is slightly easier than the traditional pull up, and still builds serious back and core strength. Here’s how to perform it correctly:

1. Starting Position

Grab the bars with a neutral grip (palms facing each other), hands shoulder-width apart. Hang with straight arms, shoulders pulled down and back, chest up, and your core engaged. Keep your body in a stable, controlled position throughout the exercise.

2. Pulling Phase

Initiate the pull by engaging your back and arms. Bend your elbows and pull your body upward until your chin passes the bars. Keep your chest lifted, avoid swinging, and maintain a tight core to ensure proper form and muscle activation.

3. Top Position

Hold the top briefly with your chin above the bars, shoulder blades squeezed together, and body fully tense. This pause maximizes activation in your arms and back.

4. Lowering Phase

Slowly extend your arms to return to the starting position. Keep the movement controlled and avoid dropping down quickly. Full range of motion ensures strength and stability development.

Recommended Equipment for Neutral Grip Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Neutral Grip Pull Up offers unique benefits compared to the standard pull up:

• Places less stress on the shoulders while still effectively targeting back and arms

• Focuses more on biceps and forearms for stronger pulling power

• Easier variation for beginners progressing toward standard pull ups

• Improves grip strength and wrist alignment through neutral positioning

This makes it a perfect variation for athletes of all levels, from beginners building their first pull ups to advanced athletes adding volume and arm focus.

Main muscles used

The Neutral Grip Pull Up mainly targets:

• Biceps

• Latissimus dorsi (Lats)

• Forearms & Grip Muscles

• Core muscles (for stability and control)

With the neutral grip, the arms assist more strongly, making it easier to practice controlled reps while still activating the back effectively.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Neutral Grip Pull Up include:

• Half reps: Not bringing the chin over the bar reduces training effect. Always aim for full range of motion.

• Swinging the body: Momentum reduces back activation and increases injury risk. Stay controlled.

• Relaxing the core: A loose core leads to arching or swinging. Keep your abs tight throughout.

• Rushing the negative: Lowering too fast prevents strength development. Control every phase.

• Neck strain: Avoid excessive chin tucking or looking up. Keep your gaze neutral for safe alignment.

Progress by increasing your reps, adding weight, or moving toward harder pull up variations as you get stronger.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!