Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Arms

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

How to do the close neutral-grip pull-up

Dr. Malik

Written by Dr. Malik

Last Updated onApril 28, 2019

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.

In This Exercise:

  • Target Muscle Group: Latissimus Dorsi
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Neutral-grip pull-up bar
  • Difficulty: Intermediate

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

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Arms Back Exercise Guides
Previous Post

Weighted Sissy Squat (Legs)

Next Post

WATCH: Phil Heath About His Relationship With Kai Greene

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.

Related

Side Lunge Stretches

How To Do Side Lunge Stretches – Tips, Benefits, Variations, Common Mistakes, Optimal Sets and Reps

Combo exercises like the side lunge stretch should be a staple in everyone's daily and/or weekly fitness regime. They'll benefit...

Scapular Pull Ups

How To Do Scapular Pull-Ups – Tips, Benefits, Variations, Sets and Reps

The name "pull-up" would imply using your arm muscles to lift your chin up and over a bar. However, the...

How To Do Side Plank

How To Do Side Plank – Tips, Benefits, Variations, Sets and Reps

Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and...

How To Do Side Bridge

How To Do Side Bridges – Tips, Benefits, Variations, Sets/Reps

Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body....

Single Leg Hip Bridge Guide

How To Do The Single Leg Hip Bridge (Straight Leg) – Tips, Benefits, Variations, Sets/Reps

The single leg hip bridge (straight leg) is an advanced variation of the basic hip or glute bridge exercise. It's...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

63-Year-Old Grandma Transforms Physique, Drops 55 Lbs, Becomes Figure Bodybuilder

Derek Lunsford Brushes Off Fear of Nick Walker at 2023 Arnold Classic, Says 212 Should Stay

‘Disappointed’ Chris Cormier Questions Big Ramy’s Olympia Showing, Points at Training, Nerves, and Posing

Iain Valliere Breaks Down 2023 Arnold Classic, Says 212 ‘Has No Case’ For Sticking Around

100 Squats A Day: The 30-Day Fitness Challenge to Revamp Your Body

Bodybuilding Legend Lee Labrada Shares His Current Biceps Training Routine at 62

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.