Neutral Grip Pull-Up
In SetGrip: Pull-Up (Neutral Grip)
- Primary muscleLats
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Pull
A palms-facing grip splits the difference between chin-up and pull-up: the biceps and brachialis contribute more than they do overhand, and many lifters find this their strongest hanging position. When overhand reps stall, cycling in neutral-grip volume keeps the lats progressing without changing the movement pattern.
How to do the Neutral Grip Pull-Up
- 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.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Primary
Lats · Back
The lats are the main engine, pulling the upper arm down and into the body; you should feel them at the bottom of each rep when you pull the shoulders down before the elbows bend.
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
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Neutral Grip Pull-Up work?
The Neutral Grip Pull-Up primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Neutral Grip Pull-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the 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 Neutral Grip Pull-Up?
If you cannot do the Neutral Grip Pull-Up, try the Reverse Grip Pull-Up, the Shoulder Width Pull-Up or the Wide Grip Pull-Up. Each of them trains the lats 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 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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