Neutral-Grip Pull-Up

How to perform the Neutral-Grip Pull-Up

1. Grip parallel handles or a neutral attachment with the palms facing each other at roughly shoulder width, thumbs wrapped.
2. Hang with active shoulders set down and back, since the neutral grip is often the most shoulder-friendly of the pull-up variants.
3. Brace the core and glutes to keep the legs quiet and avoid any swinging or kipping.
4. Pull by driving the elbows straight down and slightly forward, which biases the lats along with strong brachialis involvement.
5. Rise until the collarbones reach handle height with the chest tall, rather than craning the chin to fake the top.
6. Lower under control to a full active hang before starting the next repetition.

Suggested working range: 6–12 reps. Default progression: double progression.

Common mistakes

• •Hanging passively with the shoulders shrugged up rather than setting them down before the pull.
• •Kipping and swinging the legs to generate momentum instead of a strict controlled pull.
• •Cutting the range short and never getting the collarbones up to the handles.
• •Dropping quickly from the top and wasting the eccentric portion of the rep.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.