Exercise
Neutral-Grip Pull-Up
Also known as: chin-ups (narrow parallel grip), neutral grip pull up, parallel grip pull up, hammer grip pull up
Neutral-Grip Pull-Up is a compound exercise for the lats. Main target: lats. Also works: biceps and brachialis. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Hang from parallel (neutral-grip) handles with your palms facing each other and arms fully extended.
- Pull yourself up until your chin passes the handles, driving the elbows down toward your ribs.
- Pause briefly at the top.
- Lower yourself under control to a dead hang and repeat.
Similar exercises
Archer Pull-Up
Bodyweight
Lats
Back Lever Hold
Bodyweight
Lats
Front Lever Hold
Bodyweight
Lats
L-Sit Pull-Up
Bodyweight
Lats
Pullups
Bodyweight
Upper latsLower lats
Chin-Up
Bodyweight
Lower latsUpper latsBiceps short head
Alternatives with other equipment
Band Lat Pulldown
Bands
Lats
Cable Rope Lat Pulldown
Cable
Lats
Machine Lat Pulldown
Machine
Lats
Medicine Ball Overhead Throw
Medicine ball
Lats
Bent Over Barbell Row
Barbell
Middle backLower lats
One-Arm Dumbbell Row
Dumbbell
Middle back
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.