Neutral Grip Pull Ups

Muscles worked by the Neutral Grip Pull Ups

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiBrachialisForearm FlexorsWrist Flexor MusclesRhomboidsRhomboid Muscles

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Neutral Grip Pull Ups

1. Grip parallel bars with palms facing each other.
2. Hang with your arms fully extended.
3. Pull yourself up until your chin clears the bar.
4. Squeeze your lats at the top of the movement.
5. Lower yourself with control to the starting position.
6. Repeat for the desired number of reps.

Form tips

• Initiate each rep by pulling your shoulder blades down and back.
• Drive your elbows down toward your ribs as you pull.
• Avoid kipping or swinging your legs for momentum.

At a glance

Neutral Grip Pull Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Band Assisted Pull Ups
• Chin-Ups
• Close Grip Lat Pulldown
• Close-Grip Pull-Ups
• Lat Pulldown
• Negative Pull Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "neutral-grip-pull-ups",
  "name_en": "Neutral Grip Pull Ups",
  "name_de": "Klimmzüge im Neutralgriff",
  "name_es": "Dominadas en Agarre Neutro",
  "description_en": "A pull-up variation on parallel handles with palms facing each other, recruiting the lats with strong brachialis assistance.",
  "description_de": "Ein Klimmzug an parallelen Griffen mit zueinander zeigenden Handflächen, der Latissimus, Bizeps und Unterarme kräftigt.",
  "description_es": "Una dominada con agarre neutro y palmas enfrentadas que trabaja el dorsal ancho con fuerte participación de los brazos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "pull_up_bar",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "brachialis",
    "forearm_flexors",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip parallel bars with palms facing each other.",
    "Hang with your arms fully extended.",
    "Pull yourself up until your chin clears the bar.",
    "Squeeze your lats at the top of the movement.",
    "Lower yourself with control to the starting position.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Greife parallele Stangen mit zueinander zeigenden Handflächen.",
    "Hänge mit vollständig gestreckten Armen.",
    "Ziehe dich hoch, bis das Kinn über der Stange ist.",
    "Spanne den Latissimus oben an.",
    "Senke dich kontrolliert in die Ausgangsposition.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Agarra las barras paralelas con las palmas enfrentadas.",
    "Cuelga con los brazos completamente extendidos.",
    "Tírate hacia arriba hasta que el mentón supere la barra.",
    "Aprieta los dorsales en la parte superior del movimiento.",
    "Bájate con control a la posición inicial.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Initiate each rep by pulling your shoulder blades down and back.",
    "Drive your elbows down toward your ribs as you pull.",
    "Avoid kipping or swinging your legs for momentum."
  ],
  "tips_de": [
    "Ziehe die Schulterblätter zuerst nach unten, bevor du die Arme beugst.",
    "Führe die Ellbogen eng am Körper nach unten.",
    "Vermeide Schwung aus der Hüfte und halte den Rumpf fest."
  ],
  "tips_es": [
    "Piensa en llevar los codos hacia las costillas al subir.",
    "Evita balancearte; sube en una línea vertical limpia.",
    "Lleva el pecho hacia las barras en la parte alta."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/neutral-grip-pull-ups-start.webp",
      "peak": "images/flat/neutral-grip-pull-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "neutral-grip-pull-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.