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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. V-bar Pullup

   99% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Bench Pull-ups

   96% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
   2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang with your arms fully extended and your body straight.
   4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
   5. Continue pulling until your chin is above the bar or surface.
   6. Lower yourself back down to the starting position with control.
   7. 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)
3. Play demonstration

   3. Pull-up

   96% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   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
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
   2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
   4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
   5. Repeat this motion for the prescribed amount 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)
5. Play demonstration

   5. Rocky Pull-up Pulldown

   96% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand in front of a pull-up bar with your feet shoulder-width apart.
   2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your body straight.
   4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. 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)
6. Play demonstration

   6. Shoulder Grip Pull-up

   96% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
   2. Hang freely with your arms fully extended.
   3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
   4. Pause for a moment at the top, 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)
7. Play demonstration

   7. Wide Grip Pull-up

   96% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   The same equipment, taken with a wide grip.

   How to perform this exercise

   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
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with the palms facing forward using a wide grip.
   2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
   3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
   4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
   5. Repeat this motion for the prescribed amount 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)
9. 

   9. Gironda Sternum Chins

   95% match

   • Lats
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Grasp the pull-up bar with a shoulder width underhand grip.
   2. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
   3. Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
   4. Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
   5. Slowly start going back to the starting position as you inhale.
   6. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • 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)
10. Play demonstration

    10. Rear Pull-up

    95% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. 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)