Neutral-Grip Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Grip the parallel handles with palms facing each other and hang with straight arms.
2. Pull your shoulder blades down and back.
3. Pull until your chin passes the handles.
4. Lower under control to a full hang.

Cues

• Drive the elbows down toward your hips.
• Keep your legs still and slightly in front of you.

Common mistakes

• Kicking or swinging to finish the rep.
• Cutting the range at the bottom.

Alternatives

• Pull-Up
• Close-Grip Lat Pulldown