Neutral Grip Pull-ups

Neutral Grip Pull-ups — Joint Comfort and Complete Back Work

Neutral grip pull-ups (palms facing each other) are an intermediate variation between pronated and supinated grips. This grip is often considered the most comfortable for wrists and shoulders, making it an excellent choice for regular back sessions.

Muscles Involved

• Latissimus dorsi: primary vertical pulling muscle.
• Brachialis: heavily recruited in this neutral wrist position.
• Biceps brachii: assists elbow flexion.
• Rhomboids and trapezius: stabilize the scapulae.

Step-by-Step Instructions

Step 1 — Position

Grip the parallel handles with palms facing each other. Hang with arms fully extended.

Step 2 — Pull

Retract the scapulae then pull upward with elbows close to the body. Bring the chest toward the handles.

Step 3 — Descent

Control the descent over 2-3 seconds to full extension.

Sets and Reps

4 sets of 8-12 reps. Add weight if needed.

Common Mistakes

• Swinging: keep the body stable.
• Partial range: go to full extension on every rep.

Safety Tips

This grip is recommended for people with shoulder or wrist pain with other grips. The neutral position is biomechanically the most natural.

Who Is This Exercise For?

All levels, particularly recommended for those with joint sensitivities in the shoulders or wrists.