Back · Bodyweight
Self Assisted Neutral Grip Chin-up
How to do the self assisted 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
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Set up at a neutral-grip pull-up bar with one foot resting on a box or bench below you. Grip the parallel handles with palms facing each other and pull your body up until your chin clears the bar, using your leg only as much as needed to help. Lower yourself under control and let your back and arms do as much of the work as possible.
- 1Feel your lats and biceps lead the pull, with your leg only assisting
- 2Drive your shoulder blades down and back to start each rep
- 3Use just enough leg help to finish the last few inches
Common mistakes
- Don't push hard with your leg and skip the back work
- Don't swing or kick to get above the bar
- Don't drop quickly on the way down
Muscles worked
The self assisted 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 self assisted 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.