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Pull up (neutral grip)

Pull up (neutral grip)

The pull-up (neutral grip) is an effective upper body exercise that primarily targets your back, biceps, and shoulders. As the name suggests, it involves pulling your body upward using a neutral grip, where your palms face each other. This grip helps to alleviate strain on the wrists and allows for a more natural movement pattern. This exercise is particularly beneficial for building strength and muscle in the upper body. By engaging multiple muscle groups simultaneously, including the latissimus dorsi (lats), rhomboids, and trapezius, pull-ups help to improve overall upper body strength and posture. Strong lats not only contribute to an impressive V-shaped physique but also assist with pulling movements in various sports and everyday activities. Additionally, the pull-up is a compound exercise, meaning it involves multiple joints and muscle groups. This makes it a highly efficient movement for burning calories and stimulating muscle growth. If you're aiming to increase your upper body strength, improve your overall physique, or even enhance your athletic performance, incorporating pull-ups into your training routine can be highly beneficial. However, it's important to note that pull-ups can be challenging, especially for beginners. It is crucial to start with proper form, gradually increase the number of repetitions, and pay attention to proper progression. Using assistance bands or an assisted pull-up machine can be helpful for individuals who are still building the necessary strength for unassisted pull-ups. Remember, always prioritize safety during your workouts, listen to your body, and make modifications when needed. With consistent practice and dedication, pull-ups can become a staple exercise in your fitness journey, aiding in achieving your desired strength and physique goals.


  • Start by gripping the pull-up bar with a neutral grip, where your palms are facing each other.
  • Hang from the bar with your arms fully extended and your shoulders relaxed.
  • Engage your core muscles and squeeze your shoulder blades together.
  • Exhale as you pull yourself up towards the bar by bending your elbows and driving your elbows down and back.
  • Continue pulling until your chin is slightly above the bar.
  • Pause briefly at the top of the movement, maintaining tension in your upper back and arms.
  • Inhale as you slowly lower yourself back down to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a proper warm-up to increase blood flow to your muscles and prepare your body for the pull-up exercise.
  • Focus on maintaining proper form throughout the entire movement to avoid injury and maximize effectiveness.
  • To improve your pull-up strength, incorporate exercises that target your back muscles, such as rows and lat pulldowns.
  • Include exercises that strengthen your core, such as planks and hanging knee raises, as a strong core helps with stability during pull-ups.
  • Consider using resistance bands or an assisted pull-up machine to gradually build your strength and progress towards unassisted pull-ups.
  • Vary your grip width and hand positions to engage different muscles and work on various aspects of your upper body strength.
  • Engage your scapulae (shoulder blades) by retracting and depressing them before initiating the pull-up, as this helps to stabilize your shoulders.
  • Ensure you are using a controlled and full range of motion, going from a dead hang to chin over the bar for optimal results.
  • Incorporate exercises that target your grip strength, such as farmer's carries or hanging from a bar for time, to improve your ability to hold on during pull-ups.
  • Allow for proper rest and recovery between pull-up sessions to give your muscles time to repair and grow stronger.


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