Neutral-grip pull-up
Also called Hammer-grip pull-up, Parallel-grip pull-up
The neutral-grip pull-up uses a bar with parallel handles, so your palms face each other. Many people find this grip easier on the wrists, elbows and shoulders. It works your lats and biceps, with help from your forearms, upper back and abs. It is a good choice when the overhand grip feels uncomfortable or when you want some variety in your pulling sets. The effort is close to the Pull-up. Add a band if you need help with the first reps.
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How to do it
- Take hold of the parallel handles, hands about shoulder-width apart.
- Hang with straight arms and draw your shoulders down.
- Pull your elbows down by your sides until your chest is near your hands.
- Pause briefly, then lower slowly until your arms are straight.
Form tips
- Hold parallel handles, hands about shoulder-width.
- Pull your elbows down, close to your body.
- Chest to your hands, arms straight at the bottom.
Common mistake
- Shrugging up and pulling with only your arms.