The Neutral-Grip Pull-Up is a intermediate-friendly bodyweight strength exercise that targets the lats and middle back, with the biceps, traps and shoulders working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps, Traps, Shoulders
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Neutral-Grip Pull-Up
Hook a V-bar or parallel handles over a pull-up bar.
Grip the handles so your palms face each other and hang with straight arms.
Brace your core and squeeze your glutes to stop your legs swinging.
Pull your shoulder blades down and back to begin the movement.
Drive your elbows toward your ribs until your chest reaches the handles.
Lower under control to a near-straight hang and repeat.
02 The payoff
Why it earns its spot
Neutral shoulder position reduces impingement risk versus a wide pronated grip.
Strong biceps and brachialis contribution makes the pull feel achievable.
Needs only a bar and a handle, so it fits minimal-equipment programs.
03 Don't do this
Common mistakes
Kipping or swinging the legs, which reduces the load the back actually handles.
Pulling only with the arms, so the biceps fail before the lats are trained.
Stopping partway up, which limits the contraction at the top of the range.
Dropping into a hard dead hang each rep, which stresses the elbows and shoulders.
EGON Put it on record
Track it in EGON.
Log every set of the Neutral-Grip Pull-Up, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
