10 Best Pull Up (Neutral Grip) Alternatives for Limited Equipment

The 10 Best Pull Up (Neutral Grip) Alternatives

10 substitutes, ranked by how closely each one matches the Pull Up (Neutral Grip) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. V-bar Pullup

   99% match

   Lats · Intermediate · Compound

   Pick this when you want an easier version that still works the lats.

   • Bodyweight

   How to perform it

   1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
   2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
   3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
   4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
   5. Repeat for the prescribed number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: pull-up, the same as the Pull Up (Neutral Grip)
   • Primary muscle: lats, the same as the Pull Up (Neutral Grip)
   • Equipment: bodyweight only, the same as the Pull Up (Neutral Grip)
   • Body position: hanging, the same as the Pull Up (Neutral Grip)

2. 2. Bench Pull-ups

   96% match

   Lats · Intermediate · Compound

3. Play demonstration

   3. Pull-up

   96% match

   Lats · Advanced · Compound

   The same equipment, taken with an overhand grip.

   • Bodyweight

   How to perform it

   1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and squeeze your shoulder blades together.
   3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
   4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: pull-up, the same as the Pull Up (Neutral Grip)
   • Primary muscle: lats, the same as the Pull Up (Neutral Grip)
   • Equipment: bodyweight only, the same as the Pull Up (Neutral Grip)
   • Body position: hanging, the same as the Pull Up (Neutral Grip)

4. 4. Pullups

   96% match

   Lats · Intermediate · Compound

5. 5. Rocky Pull-up Pulldown

   96% match

   Lats · Advanced · Compound

6. 6. Shoulder Grip Pull-up

   96% match

   Lats · Advanced · Compound

7. Play demonstration

   7. Wide Grip Pull-up

   96% match

   Lats · Advanced · Compound

   The same equipment, taken with a wide grip.

   • Bodyweight

   How to perform it

   1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
   2. Engage your core and squeeze your shoulder blades together.
   3. Pull your body up towards the bar until your chin is above the bar.
   4. Lower your body back down to the starting position with control.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: pull-up, the same as the Pull Up (Neutral Grip)
   • Primary muscle: lats, the same as the Pull Up (Neutral Grip)
   • Equipment: bodyweight only, the same as the Pull Up (Neutral Grip)
   • Body position: hanging, the same as the Pull Up (Neutral Grip)

8. 8. Wide-grip Rear Pull-up

   96% match

   Lats · Advanced · Compound

9. 9. Gironda Sternum Chins

   95% match

   Lats · Advanced · Compound

10. 10. Rear Pull-up

    95% match

    Lats · Intermediate · Compound