How to do a Neutral Grip Pull Up

Authored by Fitbod

About Neutral Grip Pull Up

Sets Logged
808,077
Popularity Rank
215th
Difficulty
Intermediate
Back Strength
80 mSCORE 23rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Targets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.

  1. Place your hands on a neutral grip pull up bar allowing your palms to face each other.
  2. Brace your torso by breathing into your stomach and keeping your abdominal muscles flexed.
  3. Pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
  4. Once you have reached your chest to the bar, you will lower yourself back to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    4
    reps
    1 Set Max
    5
    reps
  • intermediate
    4
    sets
    5
    reps
    6
    reps
  • advanced
    4
    sets
    6
    reps
    7
    reps

Enter your stats to calculate your Reps & Weight