Neutral pull-up
- Muscle group
- Back
- Primary muscles
- Biceps, Lats
- Secondary muscles
- Forearms, Upper back
- Grasp parallel handles with a neutral grip (palms facing each other). Hang with your arms fully extended.
- Pull your body straight up until your chin is higher than your hands.
- Slowly lower yourself with control until your arms are straight again.
Tips
- Before pulling, set your shoulders by drawing them down away from your ears so your neck stays long throughout the movement.
- Drive your elbows down and back toward your hips as you pull up, rather than simply bending your arms.
- Lower yourself at a controlled pace until your arms are fully extended before beginning the next repetition.
Common mistakes
- Shrugging the shoulders up toward the ears at the top of the pull, rather than keeping them drawn down.
- Stopping the descent before the arms are fully extended, so the starting position is never fully restored.
- Swinging the legs or hips forward to generate momentum, so the body is no longer pulled straight up.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
