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Shoulder Width Neutral Grip Pull-up

Shoulder Width Neutral Grip Pull-up

The Shoulder Width Neutral Grip Pull-up is a challenging and effective exercise that primarily targets the muscles in your upper body, particularly your back and arms. This exercise is performed on a horizontal bar, with your palms facing each other and positioned shoulder-width apart. By gripping the bar in this neutral position, you engage various muscles in your upper body differently compared to traditional pull-ups, making it a great addition to any workout routine. The Shoulder Width Neutral Grip Pull-up predominantly works your latissimus dorsi, or lats, which are the large muscles in your back responsible for a wide and powerful back. These muscles not only contribute to an aesthetically pleasing V-shape, but they also play a crucial role in back strength and stability. Additionally, this exercise engages your biceps, forearms, and different muscles in your shoulders, including the deltoids and trapezius. Regularly incorporating Shoulder Width Neutral Grip Pull-ups into your routine can have many benefits. Not only will you develop a stronger upper body, but you will also improve your grip strength, enhance your posture, and increase your overall upper body stability. This exercise is particularly beneficial for individuals focusing on enhancing their upper body strength, such as athletes involved in sports like rock climbing or gymnastics. However, it is essential to approach this exercise with proper form and technique to prevent any strain or injury. If you're new to pull-up exercises or have limited upper body strength, it is advisable to start with assisted variations or modified versions until you can comfortably perform the Shoulder Width Neutral Grip Pull-up. Remember to always warm up before attempting any exercise and listen to your body to prevent overexertion. In conclusion, the Shoulder Width Neutral Grip Pull-up is an excellent exercise for targeting your back, arms, and shoulders. With consistent practice and proper form, you can reap the benefits of increased upper body strength, improved posture, and enhanced stability. Just remember to start slowly, gradually increase repetitions and intensity, and always prioritize safety during your workouts.


  • Start by hanging from a pull-up bar with your palms facing each other and your hands placed slightly wider than shoulder-width apart.
  • Engage your core and retract your shoulder blades, focusing on keeping your spine straight.
  • Bend your elbows and pull your body up towards the bar, focusing on using your back muscles. Keep your head in line with your spine.
  • Continue pulling yourself up until your chin is slightly above the bar, or as high as you can comfortably go.
  • Pause briefly at the top of the movement, squeezing your shoulder blades together.
  • Slowly lower yourself back down to the starting position, maintaining control throughout the descent.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Control your movement by engaging your core and using controlled tempo throughout the exercise.
  • Focus on pulling your shoulder blades down and back to engage your back muscles and emphasize the pulling motion.
  • Use a neutral grip (palms facing each other) to target the middle and lower region of the back.
  • Gradually increase the number of repetitions and sets to progressively challenge your muscles and improve strength.
  • Perform scapular retractions and shoulder stability exercises to strengthen the muscles involved in the pull-up movement.
  • Incorporate assisted pull-up variations or use resistance bands to gradually progress toward full body weight pull-ups.
  • Ensure proper form and technique by maintaining a straight body alignment from head to toe throughout the movement.
  • Include exercises that target the biceps, forearms, and upper back to strengthen the muscles involved in the pull-up.
  • Maintain a consistent workout routine, incorporating the pull-up exercise at least twice a week to see improvements over time.
  • Focus on proper breathing during the exercise, exhaling on the upward pulling phase and inhaling during the eccentric phase.

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