Reps Only exercise

Neutral-Grip Pull-up form, muscles worked, and workout tracking

The neutral-grip pull-up is a vertical pulling exercise performed on parallel handles with the palms facing each other, targeting the latissimus dorsi, biceps brachialis, and lower trapezius. Lifters favor it for back and arm hypertrophy when standard pull-ups aggravate the elbows or shoulders, since the neutral hand position keeps the joints in a stronger, more comfortable line of pull.

Neutral-Grip Pull-up illustration

How to do Neutral-Grip Pull-up

  1. 1Grip the parallel handles with your palms facing each other and hang at full arm's length with your shoulders packed down.
  2. 2Brace your core and squeeze your glutes so your body stays rigid rather than swinging.
  3. 3Exhale as you drive your elbows down and back, pulling until your chin clears the bar height.
  4. 4Avoid shrugging your shoulders toward your ears or kipping with the hips to finish the rep.
  5. 5Inhale as you lower under control to a full hang before beginning the next repetition.

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Track Neutral-Grip Pull-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.