Fysiqal

Vertical Pull · Intermediate

Neutral-Grip Pull-Up

Compound vertical pull exercise using bodyweight, pull-up bar.
Neutral-Grip Pull-Up demonstration (no audio).
Movement pattern
Vertical Pull
Difficulty
Intermediate
Equipment
Bodyweight, Pull-up bar
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Neutral-Grip Pull-Up

Cues reviewed by Kwabena Osei on

Setup

Hang from parallel/neutral-grip handles (palms facing each other), arms fully extended.

  1. Pull your elbows down toward your hips, keeping your torso fairly upright.

  2. Bring your chest up toward the bar under control.

  3. Lower back down to a full arm extension before the next rep.

Common mistakes

  • Same half-rep shortcut as other pull-up variations -- not returning to a dead hang.

  • Shrugging the shoulders up toward the ears at the top instead of finishing the pull with the lats/arms.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Elbow flexionsecondary action

    Brachialis (prime mover, high emphasis); Brachioradialis (prime mover, high emphasis); Biceps brachii (prime mover, moderate emphasis)

  • Scapula downward rotationsecondary action

    Rhomboids (synergist, low emphasis); Pectoralis minor (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.