Which muscles does the neutral grip pull up work?

The neutral grip pull up mainly works your lats and back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the neutral grip pull up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Neutral Grip Pull Up: how to do it and muscles worked

The neutral grip pull up mainly works your lats and back, with help from your biceps. You need a pull-up bar.

Muscles worked

Main

Helping

Biceps

How to do the neutral grip pull up

1
Hang from parallel handles with your palms facing each other, arms straight. Engage your shoulders and keep your core braced.
2
Pull yourself up until your chin clears the handles, driving your elbows down toward your hips. Lower slowly until your arms are straight.
3
Breathe out as you pull and in as you lower, about three seconds down. Keep your body still without swinging.

Form tip: Do not shrug at the top and do not kick your legs to gain momentum; this grip is friendlier to shoulders and elbows.

Common questions

Which muscles does the neutral grip pull up work?: The neutral grip pull up mainly works your lats and back. It also involves your biceps.
What equipment do I need for the neutral grip pull up?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the neutral grip pull up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.