Pullup (Neutral Grip)

Use the parallel handles (palms facing each other). Pull your chest up to the bar. Lower all the way down to a full hang before the next rep.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

pull up bar

Bilateral

Hanging

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a pull-up bar that is sturdy and at a height where you can hang without your feet touching the ground.
- Stand under the bar and reach up to grab it with both hands using a neutral grip (palms facing each other) at shoulder-width apart.
Step 2Hang
- Jump or step up to the bar and let your body hang freely with your arms fully extended.
- Engage your core and keep your legs straight or slightly bent, avoiding swinging.
Step 3Engage Your Shoulders
- Before pulling up, engage your shoulders by slightly pulling them down and back.
- This will help stabilize your shoulder joints and prepare your muscles for the pull.
Step 4Pull Up
- Begin the pull-up by bending your elbows and pulling your body upward towards the bar.
- Focus on driving your elbows down and back rather than just pulling with your arms.
Step 5Reach the Top
- Continue pulling until your chin is above the bar or your chest is close to the bar.
- Keep your body straight and avoid swinging or using momentum.
Step 6Lower Down
- Slowly lower your body back down to the starting position with your arms fully extended.
- Maintain control throughout the descent to engage your muscles effectively.
Step 7Repeat
- Repeat the pull-up for the desired number of repetitions, ensuring you maintain proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step down or lower yourself to the ground.
- Ensure you do not drop down abruptly to avoid injury.