Back · Pull Up Bar
Neutral Grip Pull-up
How to do the neutral grip pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Pull Up Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Row
- Mechanic
- Compound
How to do it
Hang from a parallel grip pull-up bar with palms facing each other. Pull your body up until your chin is over the bar, then lower back down with control.
- 1Hang from the neutral-grip handles and pull your body up until your chin clears the bar; you should feel your lats and biceps working
- 2Initiate the movement by drawing your shoulder blades down and back
- 3Hold briefly at the top and lower yourself slowly to feel a full range of motion
Common mistakes
- Don't swing or kick your legs to get above the bar
- Avoid shrugging your shoulders or straining your neck
- Don't use momentum, focus on controlled, quality reps
Muscles worked
The neutral grip pull-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 pull-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 April 2026.