Neutral Grip Pull-up
Learn how to do Neutral Grip Pull-up with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Neutral Grip Pull-up is a No equipment exercise that primarily targets the Lats, with secondary activation of the Biceps. It has a MET value of 5.5, meaning a 70 kg person burns approximately 193 calories in a 30-minute session.
How to Do Neutral Grip Pull-up
1 - Grab the pull-up bar with your arms nearly extended using a neutral grip (palms facing each other).
2 - Slightly arch your back and push your chest out.
Nice, you're in the starting position 👌
3 - Now, keeping this position, breathe out and pull yourself up until your chest reaches bar height.
4 - Lower yourself while controlling the movement to return to the starting position.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by Neutral Grip Pull-up
Equipment
- No equipment
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Neutral Grip Pull-up
- Type
- No equipment exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps
- MET value
- 5.5
- Calories (30 min, 70 kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: Neutral Grip Pull-up
What muscles does Neutral Grip Pull-up work?
Neutral Grip Pull-up primarily targets the Lats, with secondary engagement of the Biceps.
How do you do Neutral Grip Pull-up correctly?
How to perform this exercise correctly 😎 1 - Grab the pull-up bar with your arms nearly extended using a neutral grip (palms facing each other). 2 - Sli
Is Neutral Grip Pull-up good for beginners?
Neutral Grip Pull-up has a MET value of 5.5, 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 Neutral Grip Pull-up?
Neutral Grip Pull-up requires: No equipment.
What are the benefits of Neutral Grip Pull-up?
Neutral Grip Pull-up strengthens the Lats, engages the Biceps, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Neutral Grip Pull-up?
Similar exercises to Neutral Grip Pull-up 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 Neutral Grip Pull-up better than Barbell Bent Over Row?
Both Neutral Grip Pull-up and Barbell Bent Over Row target the Lats. Neutral Grip Pull-up uses No equipment, 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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