Exercise guide · Intermediate · Compound

Pull Up (Neutral Grip): How to Do It & Muscles Worked

The neutral grip pull-up is a bodyweight exercise targeting the latissimus dorsi (lats) and also engaging the biceps and forearms. It is performed by hanging from a pull-up bar with palms facing each other, pulling the chin above the bar, and lowering back down with control.

Primary muscles
Lats
Secondary muscles
Forearms , Biceps
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the pull up (neutral grip)
Front view: muscles worked by the pull up (neutral grip). Primary: lats. Secondary: forearms and biceps.
Back view: muscles worked by the pull up (neutral grip). Primary: lats. Secondary: forearms and biceps.
Primary Secondary

How to do the pull up (neutral grip)

  1. Step 1: Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
  2. Step 2: Engage your core and squeeze your shoulder blades together.
  3. Step 3: Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
  4. Step 4: Continue pulling until your chin is above the bar.
  5. Step 5: Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the pull up (neutral grip) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Pull Up (Neutral Grip) alternatives

More exercises that train the lats as their main target:

More lats exercises

See the best lat exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.