Pull-up (neutral-grip)
Expert Advice
Engage your core and avoid swinging to maintain proper form and maximize muscle engagement.
How-to-do Steps
- Approach the special bar and grasp it with a neutral grip (palms facing each other).
- Hang from the bar with your arms fully extended.
- Pull yourself up by squeezing your lats until your chin is level with the bar.
- Slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Pull-up (neutral-grip) primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Biceps13%
Forearms13%
Shoulders13%
Traps13%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Pull-up (neutral-grip) work?
Pull-up (neutral-grip) primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Pull-up (neutral-grip)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Pull-up (neutral-grip) suitable for beginners?
Pull-up (neutral-grip) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
