Exercise library
Back
Neutral-Grip Pull-Up
No equipment needed
- Primary muscle
- Back
- Also works
- Biceps, Forearms
- Equipment
- Bodyweight
- Movement pattern
- Vertical pull
- Role in a program
- Primary
How to do it
Grip parallel handles with palms facing each other and hang with shoulders active. Pull your chest to the handles while keeping elbows tracking forward, then lower with control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Chin-UpBodyweightVertical pull
- Close-Grip Pull-UpBodyweightVertical pull
- Weighted Pull-UpBodyweightVertical pull
- Wide-Grip Pull-UpBodyweightVertical pull
- Assisted Pull-Up (Machine)MachineVertical pull
- Band Lat PulldownBandVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: