How to Do Pull-Ups With a Neutral Grip: Muscles Worked and Proper Form

Muscles Worked in Pull-Ups With a Neutral Grip

Primary muscles worked:

• Lats

Secondary muscles worked:

• Biceps
• Rear Deltoids
• Forearm Flexors
• Rotator Cuffs

How to Do Pull-Ups With a Neutral Grip

1. Grip the bar with a neutral grip (palms facing each other), about shoulder-width apart.
2. Keep your chest up, and look up at the bar.
3. Inhale and pull yourself up until your chin is over the bar or the bar touches your upper chest.
4. Exhale and lower yourself with control until your arms are fully extended.

Commentary

Chin-ups train both your lats and arm flexors effectively. With a neutral grip like in this exercise, you make it possible to focus even more on your arm flexors if you want to.

You can make the exercise heavier by adding extra weight, i.e. in a weight belt, or make it easier by slinging a rubber band around the bar and under your feet.