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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.

How to do Tips

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.

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