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Neutral-Grip Pull-Ups

Neutral-Grip Pull-Ups trains 6 of the 18 muscle groups Full Coverage tracks: Lats 95%, Biceps 65%, Forearms 45%, Rear delts 25%, Mid-back / traps 20%, Abs 15%.

Backbone movement Level: Professional Pull-up bar Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Neutral-Grip Pull-Ups - Start position
Start position
Neutral-Grip Pull-Ups - Finish position
Finish position

How to do it

  1. Grip parallel bars with palms facing each other.
  2. Hang with your arms fully extended.
  3. Pull yourself up until your chin clears the bar.
  4. Squeeze your lats at the top of the movement.
  5. Lower yourself with control to the starting position.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Abs 15 points higher, Biceps 10 points higher, Lats 5 points lower. It needs Pull-up bar where the other uses Cable machine. Compared with the Inverted Row, it loads Mid-back / traps 65 points lower, Lats 60 points higher, Rear delts 25 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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