Narrow Neutral Grip Pull-Up
In SetGrip: Pull-Up (Narrow Neutral Grip)
- Primary muscleUpper Back
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Pull
Close parallel handles let the elbows travel straight down past your ribs, producing a long range of motion that loads the upper back and biceps hard through the midpoint. Most lifters squeeze out a rep or two more here than overhand, so it doubles as back-off volume after heavier grip work.
How to do the Narrow Neutral Grip Pull-Up
- Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- 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.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Primary
Upper Back · Back
The mid back and rhomboids squeeze the shoulder blades together toward the top of the rep and control the descent.
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Frequently asked questions
What muscles does the Narrow Neutral Grip Pull-Up work?
The Narrow Neutral Grip Pull-Up primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Narrow Neutral Grip Pull-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Narrow Neutral Grip Pull-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Narrow Neutral Grip Pull-Up?
If you cannot do the Narrow Neutral Grip Pull-Up, try the Close Grip Pull-Up, the Chin-Up or the Neutral Grip Pull-Up. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Narrow Neutral Grip Pull-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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