The Pull-Up (Neutral Grip) exercise is a strength training exercise that targets the upper body, specifically the back, shoulders, and arms. This variation of the traditional pull-up involves using a neutral grip, with palms facing each other, which can help reduce strain on the wrists and shoulders.
How to perform
Here are step-by-step instructions for performing the Pull-Up (Neutral Grip) exercise:1. Start by approaching a pull-up bar with a neutral grip attachment or parallel handles attached to it.
2. Grasp the handles with a neutral grip, hands shoulder-width apart. Your palms should be facing each other.
3. Hang from the bar with your arms fully extended and your legs crossed behind you.
4. Engage your core and back muscles as you pull yourself up towards the bar. Focus on driving your elbows down and back, keeping your chest lifted.
5. Continue pulling yourself up until your chin is above the bar, or as high as you can go.
6. Slowly lower yourself back down to the starting position, keeping your core engaged and controlling the descent.
7. Repeat for the desired number of reps, aiming for 3 sets of 8-12 repetitions.
8. Make sure to maintain proper form throughout the exercise, avoiding swinging or using momentum to complete the movement.
9. If you are a beginner or find this exercise challenging, you can use an assistance band or have a spotter assist you in performing the pull-up.
10. Remember to breathe properly throughout the exercise, exhaling as you pull yourself up and inhaling as you lower back down.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.