Back · Bodyweight
Neutral Grip Chin-up
How to do the neutral grip chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a parallel-grip pull-up bar with your palms facing each other and arms fully extended. Pull your body up until your chin clears the bar, then lower back down with control to a full hang. The neutral grip puts your biceps and lats in a strong line and is easier on the shoulders than a wide overhand grip.
- 1Feel your lats and biceps drive your chin over the bar
- 2Start each rep by pulling your shoulder blades down and back
- 3Lower slowly to feel the full stretch at the bottom
Common mistakes
- Don't swing or kick your legs for momentum
- Don't shrug your shoulders or strain your neck
- Don't cut the range short at the top or bottom
Muscles worked
The neutral grip chin-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the neutral grip chin-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.