1. Home
  2. Exercises
  3. Neutral-Grip Pull-Up
Back

Neutral-Grip Pull-Up

Reduce shoulder strain while building strength with neutral-grip pull-ups.

Neutral-grip pull-ups are a great compound exercise for building upper-body strength while reducing strain on the shoulders.

See all variants of this movement→
How to doTips
Body Part
Back
Level
Intermediate
Muscles
Lats
Biceps
Modality
Compound
Direction
Pull
Equipment
pull-up bar with neutral grips
Goal
Strength
,
Hypertrophy

How to do:

  1. Grab the neutral grips on a pull-up bar with palms facing each other.
  2. Hang with your arms fully extended and your body straight.
  3. Pull yourself upward by engaging your lats and biceps until your chin clears the bar.
  4. Lower yourself back to the starting position in a controlled manner.
  5. Repeat for 8–12 reps per set.
  6. Complete 3-4 sets.

Tips:

  • Keep your core engaged to avoid swinging.
  • Use a controlled motion to maximize muscle engagement.
  • Exhale as you pull up and inhale as you lower down.
  • Avoid flaring your elbows to reduce shoulder strain.

Similar Exercises

Pull Up
Chin-Up
Commando Pull-Up

Related Guides

Pull-Up vs Chin-Up vs Neutral-Grip Pull-Up: Which Builds More Back?
This page in other languages:
EN - English
ES - Español
ZH - 中文
RU - Русский
DE - Deutsch
PT - Português
FR - Français
AR - العربية
Gym Plus
PlansWorkoutsExercisesAI CoachOnline TrackerLearnBlogPrivacyTerms

©2026 Gym Plus: AI-powered workout tracker.

Gym Plus
PlansWorkoutsExercisesLearn
Sign in