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Neutral Grip Pull Up

The Neutral Grip Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 25%, lats (lower) 17% and biceps (long head) 8%.

Level: IntermediateEquipment: Pull-up barMulti-joint (compound)

How to do it

  1. Grip the parallel handles of a pull-up station with the palms facing each other.
  2. Hang with the arms straight and the legs together.
  3. Pull the shoulders down, then pull the chest up between the handles.
  4. Continue until the chin passes the handles.
  5. Lower slowly until the arms are straight.

Tips

  • Keep the elbows tucked in front of the body as you pull.
  • Lead with the chest rather than the chin.

Common mistakes

  • Swinging forward and back between reps.
  • Stopping with bent arms at the bottom.

Muscles worked by the Neutral Grip Pull Up

  • Lats (upper) Primary25%
  • Lats (lower) Primary17%
  • Biceps (long head) Secondary8%
  • Brachialis Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Neutral grip shifts elbow flexion toward brachialis. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Neutral Grip Pull Up alternatives

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Frequently asked questions

What muscles does the Neutral Grip Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), brachialis, lower traps, biceps (short head) and rhomboids assist.

Is the Neutral Grip Pull Up good for beginners?

The Neutral Grip Pull Up is rated intermediate. If you are new, learn the Assisted Neutral Grip Pull Up Machine first and build up from there.

What is a good alternative to the Neutral Grip Pull Up?

For example the Assisted Neutral Grip Pull Up Machine, Assisted Pull Up and Commando Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Neutral Grip Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and Archer Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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