Assisted Pull-Up – Neutral Grip
Learn how to do Assisted Pull-Up – Neutral Grip with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Assisted Pull-Up – Neutral Grip is a Guided Machine exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Assisted Pull-Up – Neutral Grip
A vertical pulling exercise using a neutral grip (palms facing each other), ideal for beginners. It targets the lats and arms with joint-friendly mechanics.
💡 Instructions:
Grab the parallel handles with a neutral grip, palms facing each other.
Kneel or step onto the platform of the assisted pull-up machine.
Keep your chest up and shoulders down and back.
Pull yourself up by driving the elbows down until your chin clears the handles.
Lower yourself with control to full arm extension without collapsing.
⚠️ Common mistakes:
Shrugging the shoulders during the pull
Incomplete range of motion (not going all the way down)
Using momentum or swinging
Not engaging the core
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Start Free TrialMuscles Worked by Assisted Pull-Up – Neutral Grip
Equipment
- Guided Machine
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Assisted Pull-Up – Neutral Grip
- Type
- Guided Machine exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps, Forearms
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: Assisted Pull-Up – Neutral Grip
What muscles does Assisted Pull-Up – Neutral Grip work?
Assisted Pull-Up – Neutral Grip primarily targets the Lats, with secondary engagement of the Biceps, Forearms.
How do you do Assisted Pull-Up – Neutral Grip correctly?
A vertical pulling exercise using a neutral grip (palms facing each other), ideal for beginners. It targets the lats and arms with joint-friendly...
Is Assisted Pull-Up – Neutral Grip good for beginners?
Assisted Pull-Up – Neutral Grip has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Assisted Pull-Up – Neutral Grip?
Assisted Pull-Up – Neutral Grip requires: Guided Machine.
What are the benefits of Assisted Pull-Up – Neutral Grip?
Assisted Pull-Up – Neutral Grip strengthens the Lats, engages the Biceps and Forearms, builds functional strength using Guided Machine. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Assisted Pull-Up – Neutral Grip?
Similar exercises to Assisted Pull-Up – Neutral Grip include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Assisted Pull-Up – Neutral Grip better than Barbell Bent Over Row?
Both Assisted Pull-Up – Neutral Grip and Barbell Bent Over Row target the Lats. Assisted Pull-Up – Neutral Grip uses Guided Machine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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