Back exercise

Neutral Grip Pull Ups

How to do the Neutral Grip Pull Ups with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Standing with your feet shoulder-width apart, grab the parallel pull-up bars so that your palms are facing each other. Hang freely with your arms extended to start. Brace your core and keep your head straight, then pull yourself upwards by bending at the elbows but keeping them…
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Illustration showing the Neutral Grip Pull Ups
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Pull-up bar Pull-up bar
Technique

How to do the Neutral Grip Pull Ups

  1. 1 Standing with your feet shoulder-width apart, grab the parallel pull-up bars so that your palms are facing each other. Hang freely with your arms extended to start.
  2. 2 Brace your core and keep your head straight, then pull yourself upwards by bending at the elbows but keeping them tucked into the sides of the body.
  3. 3 Pull up until your chin is just higher than the bars, then lower back to the starting position in control.