TETSUPull Up (Neutral Grip)
The Pull Up (Neutral Grip) is a bodyweight exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Pull Up (Neutral Grip)
- Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Pull Up (Neutral Grip) work?
The Pull Up (Neutral Grip) primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Pull Up (Neutral Grip)?
None. The Pull Up (Neutral Grip) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Pull Up (Neutral Grip) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Pull Up (Neutral Grip) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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