If you’re looking to add a new challenge to your pull-up routine, give neutral grip pull-ups a try. This variation targets different muscles than traditional pull-ups, and can be done with either a bar or rings. Here’s how to do it:
1. Hang from a bar or rings with your palms facing each other (neutral).
2. Pull yourself up until your chin is above the bar or rings.
3. Pause for a moment, then slowly lower yourself back down.
4. Repeat for as many reps as desired.
5. If using a bar, make sure you don’t swing excessively and risk injuring your shoulders.
6. Modify this exercise by performing assisted pull-ups
What are neutral grip pull-ups?
A neutral grip pull-up is a type of pull-up where you hold onto the bar with your palms facing each other like in a hammer curl. This is a good place to start if you’re new to pull-ups and want to do more reps. You’ll need a pull-up bar with attached neutral handles to do this exercise.
Steps to perform a neutral grip pull-up:
1. Hang from the bar with your palms facing each other in a neutral grip.
2. Bend your knees and cross your ankles behind you.
3. Pull yourself up until your chin is above the bar.
4. Pause for a moment, then slowly lower yourself back down to the starting position.
5. Repeat for as many reps as desired.
6. Modify this exercise by performing assisted pull-ups.
Make sure to warm up before attempting this exercise. A good way to warm up is by doing some light cardio and dynamic stretching.
If you’re new to pull-ups, start with assisted pull-ups. You can use a resistance band or have someone spot you to help you with the initial pulling motion or use an assisted pull-up machine. As you get stronger, you can gradually do more reps without assistance.
Neutral grip pull-ups are a great way to mix up your pull-up routine and work different muscles. Give them a try and see how you progress!
Benefits
A good place to start: This grip is typically easier than other grips to perform more pull-ups with.
Targets different muscles: since the position of your hands is different, neutral grip pull-ups target different muscles than traditional pull-ups. This variation puts more emphasis on the triceps and shoulders.
Can be done with a bar or rings: you can do this exercise with a pull-up bar or rings. If you don’t have a pull-up bar, you can use an overhand grip on the rings. This may be easier to install depending on your home setup.
Improves grip strength: gripping the bar in this position also works your forearm muscles and improves grip strength. This can be beneficial for other exercises and activities that require a strong grip.
List of muscles used:
- Latissimus dorsi
- Pectoralis major
- Anterior deltoid
- Serratus anterior
- Biceps brachii
- Brachialis
- Brachioradialis
- Rhomboids
- Triceps
Variations
Make your neutral grip pull-up easier:
Use an assisted pull-up machine or resistance bands: If you’re new to pull-ups or can’t do many reps, you can use an assisted pull-up machine or put a resistance band around your pull-up bar. This will help you with the initial pulling motion.
Have someone spot you: Another option is to have someone spot you by holding your feet or legs as you perform the pull-up. This can be helpful if you don’t have a resistance band or machine.
Use a foam grip: A foam grip can help reduce the strain on your hands if you have any issues with gripping the bar.
Make your neutral grip pull-up harder:
Add weight: If you can do a few reps of this exercise, you can make it harder by holding a weight plate or dumbbell between your feet as you perform the pull-up. You can also use a weight belt to attach a weight plate around your waist or buy a weight vest.
Do fewer reps: You can also do fewer reps and hold the position at the top of the pull-up for as long as possible. This is called an isometric hold and can help build strength.
Do more reps: If you can do more than a few reps, try to do as many as possible.
Do explosive pull-ups: You can also do explosive pull-ups by jumping up to the bar and pulling yourself up as fast as possible. This is a more advanced variation and should only be attempted if you can do several reps of the basic exercise.
Ring rows: Ring rows are a great alternative to pull-ups if you don’t have access to a pull-up bar. They require a little more stability and balance, but they work the same muscles.
Do 1-arm neutral grip pull-ups (advanced): This is a more advanced variation of the exercise and should only be attempted if you can do several reps of the basic exercise.
Tips for improving your performance
Warm up before attempting this exercise. A good way to warm up is by doing some light cardio and dynamic stretching.
If you’re new to pull-ups, start with assisted pull-ups. You can use a resistance band or have someone spot you to help you with the initial pulling motion. As you get stronger, you can gradually do more reps without assistance.
Use a full range of motion by pulling yourself all the way up until your chin is above the bar or rings.
Focus on using your back and shoulder muscles to do the work, not your arms.
Perform slow and controlled reps for best results.
Mix up your grip occasionally to target different muscles. You can try a wide grip, close grip, or reverse grip pull-up.
Add weight with a weighted vest or belt to make the exercise more challenging.
If you can do more than 12 reps, try adding weight or doing a harder variation.
Take 1-2 minutes of rest between sets if you’re doing multiple sets.
Incorporate the neutral grip pull-up into your upper body workout routine 2-3 times per week for best results.
Types of Grips
Neutral-Grip Pull Up: palms facing each other.
Supinated-Grip: palms facing away from each other (regular chin-up position)
Pronated Grip: palms facing towards each other (reverse chin-up position)
Each grip targets different muscles, so it’s important to mix up your grip to target all the muscles in your upper body. If you’re new to pull ups, start with a neutral grip and then progress to a supinated or pronated grip as you get stronger.
FAQs
Q: Do I need special equipment to do a neutral grip pull-up?
A: All you need is a pull-up bar with attached neutral handles. You can find these at most gyms or sporting goods stores.
Q: Can I use a resistance band for assistance?
A: Yes, you can use a resistance band to help you with the initial pulling motion. As you get stronger, you can gradually do more reps without assistance.
Q: What other exercises can I do to improve my pull-up performance?
A: Try doing some lat pulldowns, chin-ups, and rows. These exercises will help build up the muscles used in the neutral grip pull-up.
Q: How many sets should I do?
A: 3-5 sets of 8-12 reps is a good starting point. If you can do more than 12 reps, try adding weight or doing a harder variation.
Q: How often should I do this exercise?
A: Incorporate the neutral grip pull-up into your upper body workout routine 2-3 times per week for best results.
Final Thoughts
The neutral grip pull-up is a great exercise for targeting the back muscles. It’s important to use a full range of motion and focus on using your back muscles, not your arms. Add this exercise to your upper body workout routine 2-3 times per week for best results.
