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Home » Exercise Guides » Arms

Close Neutral-Grip Pull-Up: Build Back and Arm Strength Fast!

How to do the close neutral-grip pull-up

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:11 AM EDT

Ask Question?

The close neutral-grip pull-up is an excellent exercise for building muscle and strength in the back muscles. But the biceps and forearms also receive heavy stimulation as secondary pullers during the exercise. Now, this exercise is best for people who have upper body strength but, if you don’t, then you can use the pull-up assist machine as an alternative.

By using the assist machine you’ll gradually build up your back and bicep muscles which are very important for performing a bodyweight pull-up. So, regardless of your strength levels, you should include a pull-up variation in your workout routine, and the neutral-grip pull-up is a great choice.

Close Neutral-Grip Pull-Up Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Brachialis, Infraspinatus, Latissimus Dorsi, Pectoralis major, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Brachioradialis, Core Muscles
Equipment
Pull-Up Bar Or Gymnastic Rings, Weight Belt (Optional For Added Resistance)
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance12-15
Stability core6-10
Flexibility mobility8-12
Similar Exercises
  • Cable One-Arm Lateral Raise: Target Your Shoulders Effectively
  • Master the Machine-Assisted Close Neutral-Grip Pull-Up
  • Pull-Up Exercise Guide: Build Back and Arm Strength Effectively
  • Dumbbell Deadlift: Master Your Hamstrings and Glutes Now!

Exercise Instructions

  1. Grip the neutral bars so your palms are facing each other.
  2. Cross your legs and lift them off the floor (If you don’t have to jump up to grab the bars)
  3. Then, pull yourself up as high as you can. Keep your head forward or up. Exhale during this portion of the exercise.
  4. Now, lower yourself down slowly until your arms are almost fully extended.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • You can wear a dip belt with weight on it for added resistance or you can hold a dumbbell between your feet.
  • Perform the exercise slow and controlled to limit the use of momentum.
  • It doesn’t matter how you position your legs during the pull-up as long as you don’t use them to swing your body up.
  • The close neutral-grip pull-up works the back muscles primarily but your biceps and forearms receive stimulation as secondary muscles involved.

Watch: How to do the close neutral grip pull-up

Watch: How to do the close neutral grip pull-up with a dip belt

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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