Neutral-Grip Pull-Up

A neutral grip (palms facing each other) is the most comfortable for the shoulder and elbow in a pull-up.

• Compound
• Bodyweight
• Intermediate

How to do it

• Close neutral grip, hang with your shoulder blades engaged
• Pull bringing your chest to your hands
• Lower under control to full extension

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Doing half reps
• Swinging with momentum (kipping)

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps

Alternatives

• Pull-ups
• Chin-Up