Neutral-Grip Pull-Up

Neutral Grip Pullup · Parallel-Grip Pull-Up · Hammer-Grip Pull-Up

CompoundPull forceVertical pullIntermediate

Pull-up barBodyweight Calisthenics

The neutral-grip pull-up is performed on parallel handles with the palms facing each other. This grip is typically the most shoulder- and elbow-friendly and shifts arm emphasis toward the brachialis and brachioradialis while still strongly loading the lats. Pull the lower chest toward the handles and keep the elbows tracking close to the body.

PrimaryLatissimus Dorsi Brachialis Brachioradialis Teres Major

SecondaryBiceps Brachii Trapezius Rhomboid Major Rhomboid Minor Infraspinatus Deltoid

GroupsBackLatsArmsBicepsUpper BodyPull

Mechanic: Compound
Load type: Bodyweight
Utility: Auxiliary

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