Back · Vertical pull
Neutral Grip Pull-ups
Neutral grip pull-ups are a pull-up done on parallel handles with your palms facing each other. The hand position sits between an overhand and an underhand grip, working the lats and biceps while being easier on the shoulders and elbows for many people than a wide overhand grip.
Also known as: Hammer grip pull-ups, Parallel grip pull-ups, Palms-in pull-ups
- Muscle group
- Back
- Movement pattern
- Vertical pull
- Type
- Compound
- Equipment
- Pull-up bar
- Difficulty
- Intermediate
What muscles does the neutral grip pull-ups work?
Primary movers
- Latissimus dorsi
- Biceps brachii
Assisting muscles
- Brachialis
- Brachioradialis
- Rhomboids
- Lower trapezius
- Rectus abdominis
The lats do most of the pulling. By driving your elbows down toward your ribs, you bring the upper arms down and back, and the lats are loaded through a long range from a dead hang to chin over the handles.
The biceps and brachialis assist more here than in a wide grip pull-up. The palms-facing position is a strong spot for the elbow flexors, and the brachioradialis on the forearm helps too, so many people can do more reps with a neutral grip.
The rhomboids and lower traps pull the shoulder blades down and back at the start of the rep. Your abs and glutes keep your body from swinging, which is easier if you cross your ankles.
The neutral grip lets your wrists and elbows sit in a natural line. This is why it is a common choice if wide or underhand grips bother your shoulders or elbows. The trade-off is that you need a bar with parallel handles.
How to do the neutral grip pull-ups
Setup
- 1
Grab the parallel handles with your palms facing each other.
- 2
Hang with your arms fully extended and your feet off the floor.
- 3
Brace your core and cross your ankles if it helps you stay still.
- 4
Pull your shoulder blades down and back before you start.
Execution
- 1
Start the pull by pulling your shoulder blades down.
- 2
Drive your elbows down toward your ribs, as if reaching for your back pockets.
- 3
Keep your chest tall and your legs still.
- 4
Pull until your chin clears the handles.
- 5
Lower yourself under control until your arms are straight again.
- 6
Pause briefly at the bottom, then repeat for the desired number of repetitions.
Common neutral grip pull-ups mistakes
Kicking or swinging
Momentum gets you over the handles but takes the work away from the lats.
The fix: Keep your legs still, or cross your ankles, and brace your core.
Stopping short of a full hang
Partial reps skip the stretched bottom range.
The fix: Lower until your arms are straight on every rep.
Shrugging the shoulders up
Raised shoulders move the work to the neck and upper traps.
The fix: Pull your shoulder blades down and away from your ears.
Dropping down quickly
Falling loses the lowering benefit and strains the elbows.
The fix: Lower over 2–3 seconds with control.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 6–12 | Bodyweight, 1–2 reps in reserve | 90 s–2 min |
| Strength | 4–5 | 3–6 | Add a weighted belt | 2–3 min |
| Beginner | 3 | 3–5 | Band or assisted machine, slow lowering | 90 s |
Use neutral grip pull-ups as a main vertical pull, and rotate them with other grips to vary the stress on your joints. If you can not yet do full reps, use a band or the assisted machine, or practise slow lowering. Stop a rep short of failure for most sets.
Running the neutral grip pull-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayNeutral Grip Pull-ups variations and alternatives
Assisted Pull-ups
EasierReduces the load so you can practise full reps.
Pull-ups
AlternativeThe standard overhand grip, a little harder on the elbows for some people.
Chin-ups
AlternativeAn underhand grip that brings in the biceps even more.
Wide Grip Pull-ups
HarderA wider hand position that emphasises the lats and is more demanding.
Weighted Pull-ups
HarderAdds load once bodyweight reps become easy.
Frequently asked questions
Are neutral grip pull-ups easier?
Often yes, since the biceps assist more. Many people can do a few more reps than with a wide overhand grip.
Are neutral grip pull-ups better for the shoulders?
Many people find them more comfortable, because the wrists and elbows sit in a natural line.
What do neutral grip pull-ups work?
Mostly the lats and biceps, plus the upper back and forearms.
Can I do them without parallel handles?
You need parallel handles or a multi-grip bar. Otherwise, use rings or switch to another grip.
Hercules tracks every neutral grip pull-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play