Neutral-Grip Pull-up tutorial
The neutral-grip pull-up is done on handles that keep your palms facing each other, making it easier on the wrists and shoulders than a standard pull-up. It builds the lats and mid-back effectively.
How to perform
- Grab the parallel handles and hang with your arms straight.
- Pull your shoulders down and back slightly to engage the shoulder blades.
- Pull your chest toward the handles, driving your elbows down and into your sides.
- Pause briefly when your chin reaches handle level.
- Lower yourself slowly until your arms are fully straight.
- Keep your legs still and avoid swinging.
Breathing: Exhale as you pull up and inhale as you lower.
Key tips
- If you are not strong enough yet, use an assisted machine or a band.
- Take about three seconds to lower.
- Keep your abs and glutes tight.
Common mistakes
- Using momentum or kipping.
- Doing partial reps without fully straightening the arms.
- Shrugging the shoulders toward the ears.
Safety: Stop if you feel shoulder or elbow pain. Avoid dropping suddenly from the bar.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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