Neutral-Grip Pull-Up
A pull-up using parallel handles with palms facing each other. Often more comfortable for the shoulders and elbows while still strongly training the lats.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Brachialis
- Brachioradialis
- Biceps
- Teres Major
- Rhomboids
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Grip parallel handles with palms facing each other and hang with straight arms.
Pull the shoulders down and brace the core.
Drive the elbows down alongside the body.
Pull until the chin is level with or above the handles.
Lower slowly to a full hang.
Breathing: Exhale on the way up, inhale on the way down.
Coaching tips
Elbows close to the sides
Chest up
Full hang each rep
Common mistakes
Swinging
Partial range
Rounding the upper back at the top
Safety notes
Control the descent to keep stress off the elbows.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.