arrow_backAll exercises
Neutral-Grip Pull-Up
PullCompoundBodyweightBeginner
Muscles worked
Front
Back
LatsBicepsMiddle BackShoulders
Instructions
- 1Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
- 2Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
- 3Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
- 4After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
- 5Repeat for the prescribed number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Neutral-Grip Pull-Up
The neutral-grip pull-up, performed with V-shaped handles, reduces stress on the shoulders and wrists compared to supinated or pronated pull-ups, while still strongly working the lats and biceps. It's an excellent option for people who feel joint discomfort with classic grips, without sacrificing the movement's effectiveness.
check_circleBenefits
- check_circleLess stress on the shoulders and wrists
- check_circleStrong involvement of the lats and biceps
- check_circleGood option to vary pull-up grips
lightbulbExecution tips
- lightbulbPuff out the chest and lean back slightly at the start
- lightbulbPull by leading the chest toward the handle
- lightbulbControl the descent to fully stretch the back
warningCommon mistakes
- warningUsing leg momentum to assist the pull
- warningCut-short range that wastes the full stretch
- warningDescending too fast without control
helpFrequently asked questions
Is the neutral grip easier than the classic pull-up?expand_more
Slightly, thanks to better bicep involvement, but the difference stays modest.
Does this exercise need special equipment?expand_more
A V-handle or rings let you achieve this grip if your pull-up bar doesn't have built-in neutral handles.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.