pull up (neutral grip)
pull up (neutral grip) — highlighted muscle: lats

Muscles worked

lats, biceps, forearms

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pull up (neutral grip)

Body part
back
Equipment
body weight
Target muscle
lats
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.

  2. 2

    Engage your core and squeeze your shoulder blades together.

  3. 3

    Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.

  4. 4

    Continue pulling until your chin is above the bar.

  5. 5

    Pause for a moment at the top, then slowly lower your body back down to the starting position with control.

  6. 6

    Repeat for the desired number of repetitions.

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