Movement overview

The Pull-Up Neutral Grip is a compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.

Step-by-step cues

1. Stand under a pull-up bar with neutral grip handles.
2. Jump or step up to grab the handles with palms facing each other, arms fully extended.
3. Engage your core and pull your shoulder blades down and back.
4. Pull yourself up until your chin is above the bar, keeping elbows close to your body.
5. Pause briefly at the top of the movement.
6. Lower yourself in a controlled manner until arms are fully extended again.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure a full range of motion by fully extending your arms at the bottom.
• Keep your core tight throughout the movement to prevent swinging.
• Focus on pulling with your back muscles rather than just your arms.
• Maintain a steady, controlled pace to maximize muscle engagement.
• If you're unable to perform a full pull-up, use resistance bands for assistance or try negative pull-ups.