How to do the Pull Up (Neutral Grip)
BackBack & LatsBodyweightIntermediate
The neutral grip pull up is one of the most effective movements for building a thick, powerful back because the hammer-grip position reduces elbow stress and lets your lats do maximum work. Master this pattern and you build functional pulling strength that carries over to every athletic demand you face.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Hang from parallel handles with palms facing each other, arms fully extended, and shoulder blades slightly engaged to protect the joint.
- Drive your elbows down and back toward your hips as you pull your chest toward the handles, not your chin over the bar.
- Squeeze your lats hard at the top for a full moment of contraction before beginning the descent.
- Lower yourself under control over two to three seconds until your arms are fully extended, then repeat without losing tension.
Common mistakes
- Shrugging the shoulders up toward the ears at the start, which shifts load off the lats onto the traps — fix this by depressing and setting the shoulder blades before every single rep.
- Kipping or swinging the hips to generate momentum, which reduces lat stimulus and strains the lower back — fix this by crossing your ankles and keeping your core braced throughout the entire set.
- Cutting the range of motion short at the bottom, which robs you of the full lat stretch and limits long-term strength gains — fix this by pausing at full arm extension for one count at the bottom of every rep.
Pro tip — Think about bending the bar apart with your hands as you pull — this external rotation cue activates the lats more completely and naturally locks your shoulders into a stable, packed position without having to think about scapular mechanics directly.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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