Pull Up (neutral Grip)

latsbackbody weight

Learn how to do the Pull Up (neutral Grip) with proper form and technique. This body weight exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.

Pull Up (neutral Grip) exercise demonstration showing proper form

How to Do the Pull Up (neutral Grip)

Follow these steps to perform the Pull Up (neutral Grip) with correct form:

  1. 1Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
  2. 2Engage your core and squeeze your shoulder blades together.
  3. 3Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
  4. 4Continue pulling until your chin is above the bar.
  5. 5Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
  6. 6Repeat for the desired number of repetitions.

Pull Up (neutral Grip) Muscles Worked

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
body weight
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Pull Up (neutral Grip)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Pull Up (neutral Grip) work?

The Pull Up (neutral Grip) primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

Do I need equipment for the Pull Up (neutral Grip)?

No. The Pull Up (neutral Grip) is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Pull Up (neutral Grip) with proper form?

Start by Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended. Engage your core and squeeze your shoulder blades together. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Pull Up (neutral Grip)?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Pull Up (neutral Grip)?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Pull Up (neutral Grip) best for?

The Pull Up (neutral Grip) fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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