Neutral-Grip Pull-Up
Muscles worked: Back (assisted by biceps, forearms).
How to do it
- Take the parallel handles with your palms facing each other.
- Hang with the arms straight and the shoulders packed down.
- Drive the elbows down toward your ribs and pull your chest to the handles.
- Clear the bar with your chin, staying tall through the chest.
- Lower under control to a full dead hang. This grip is the easiest of the three on the shoulders.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Palms facing each other on parallel handles
- Easiest on the shoulders of the three grips
Logging it
IronPack suggests working in the 5 to 10 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the neutral-grip pull-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.