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vertical pull
Neutral-Grip Pull-Up
Search GoogleNeutral-Grip Pull-Up is a intermediate vertical pull exercise using pull up bar. It primarily trains lats and back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, back
- Secondary
- biceps, core
- Equipment
- pull up bar
- Mechanic
- compound
Setup
- — Prepare the pull up bar and clear the movement area.
- — Set your stance, grip, and starting position before beginning neutral-grip pull-up.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the palms facing and pull the elbows toward the ribs.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical pull.
- — Keep the palms facing and pull the elbows toward the ribs.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo neutral-grip pull-up
Regressions
- — Supported or reduced-range neutral-grip pull-up