How to do a Neutral Grip Pull-Up

The Neutral Grip Pull-Up is an intermediate bodyweight exercise that works your lats, with help from your biceps and forearms.

How to do a Neutral Grip Pull-Up, step by step

1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
2. Engage your core and squeeze your shoulder blades together.
3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
4. Continue pulling until your chin is above the bar.
5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
6. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using momentum instead of muscle strength
• Not fully extending arms at the bottom
• Not engaging the core

Sets and reps by goal

Alternatives, progressions and regressions

Easier variation

• Bench Pull-ups

More exercises for the same muscles

• Chin-Up
• Dumbbell One-Arm Row
• Pull-Up
• Weighted Pull-Up

Frequently asked questions

What muscles does the Neutral Grip Pull-Up work?

The Neutral Grip Pull-Up mainly works your lats. It also works your biceps and forearms.

Is the Neutral Grip Pull-Up good for beginners?

It can be, with some coaching. The Neutral Grip Pull-Up is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Neutral Grip Pull-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Neutral Grip Pull-Up?

Good alternatives are Chin-Up, Dumbbell One-Arm Row and Pull-Up.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises