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