Pull Up (Neutral Grip)
How to do the neutral grip pull up to build lats and biceps through a complete range of motion
Watch animated demo (GIF)How to perform
- Grab a pull up bar with a neutral grip, palms facing each other, and hang with your arms fully extended.
- Brace your core and pull your shoulder blades down and together to set your shoulders.
- Exhale and pull your body up by driving your elbows down toward your hips, leading with your chest.
- Continue until your chin clears the bar, then pause for a moment at the top.
- Inhale and lower yourself slowly under control until your arms are fully extended, then repeat for the desired number of reps.
Muscles worked
The neutral grip pull up is a vertical pulling exercise that builds the lats, with the biceps and forearms assisting through the whole range. Shoulder blade control matters most here: the lats work best when your scapulae move down and together as you pull.
- Lats — the main movers, pulling your arms down toward your sides
- Biceps — flex the elbows and work harder with the neutral grip
- Forearms — hold the grip and control the hang
- Rhomboids and rear deltoids — retract the shoulder blades at the top
Make it easier
Loop a band under your feet or use an assisted pull up machine to take off part of your body weight. Negative reps, jumping or stepping up and lowering yourself for 3–5 seconds, are another effective way to build the movement.
Make it harder
Add weight with a dip belt or a dumbbell held between your legs, pause at the top of every rep, or slow the lowering phase to a four-second count. Lifting one leg straight out as you pull adds a small core challenge as well.
Common mistakes
Mistake: Kipping or swinging the hips. Fix: keep your legs still and pull strictly with your back and arms. Mistake: Cutting the range short at the bottom. Fix: lower all the way to a dead hang so the lats get a full stretch. Mistake: Shrugging the shoulders up to the bar. Fix: depress your shoulder blades first and drive your elbows down through the pull.
FAQ
Is the neutral grip pull up easier than a regular pull up?
Many lifters find it easier because the palms-facing grip lets the biceps share more of the load and puts the shoulders in a more comfortable position. It is still a challenging full-body pulling movement.
How do I get better at pull ups?
Use band assistance, eccentric-only negatives, or an assisted machine to build up strength. Practice a few times a week and aim to lower yourself slowly under control on every rep.