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All exercises

Pull up (neutral grip)

Intermediate

Pull up (neutral grip) is a compound bodyweight exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
  2. 2Engage your core and squeeze your shoulder blades together.
  3. 3Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
  4. 4Continue pulling until your chin is above the bar.
  5. 5Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Reverse grip pull-upBodyweight
  • Shoulder grip pull-upBodyweight
  • Wide grip pull-upBodyweight
  • Wide grip rear pull-upBodyweight
  • L-pull-upBodyweight
  • Assisted parallel close grip pull-upMachine

Easier variations

  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine

Harder variations

  • Weighted close grip chin-up on dip cageWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted pull-upWeight plate
  • One arm chin-upBodyweight
Logged today · 1 min restPull up (neutral grip)

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