neutral grip pull up

Difficulty4/5

Repetitions1–100

Sets1–40

Tempo3-1-2

Rest90s

Technique references

Exercise media

Movement video

No playable video is published for this exercise yet. The exercise remains fully usable without it.

Video unavailable

Step by step

Grasp the parallel pull-up handles with your palms facing each other and hands approximately shoulder-width apart.
Hang with your arms extended, then brace your core and glutes while drawing your shoulders gently down away from your ears.
Pull your shoulder blades down and back, then drive your elbows close to your sides as your chest rises toward the handles.
Continue upward until your chin clears hand level without craning your neck, and pause briefly under control.
Lower slowly until your arms are extended and your shoulders remain engaged, then reset before the next repetition.

Muscle focus

Primary: Latissimus Dorsi

Coaching

Use parallel handles spaced only as wide as you can comfortably control without shoulder, elbow, or wrist discomfort.
Keep your elbows moving down close to your torso rather than flaring directly outward.
Brace your ribs, pelvis, and glutes to maintain a stable vertical body line without swinging.
Use a resistance band or assisted pull-up machine if strict full-range repetitions are not yet available.

Technique check

Swinging or kipping to generate momentum.
Using handles that are too widely spaced to maintain comfortable shoulder alignment.
Craning the neck to force the chin above hand level.
Allowing the shoulders to shrug toward the ears throughout the pull.
Dropping rapidly from the top instead of controlling the lowering phase.

Approved settings

Enabled

Use the exercise’s set, repetition, tempo, and rest ranges during one workout.

Enabled