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Neutral-Grip Pull-Up

Also called Hammer-grip pull-up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms

You need

Pull-up bar

Pull-up bar setup →
How to do itPicture · 3 steps
  1. 1Palms facing each other
  2. 2Drive your elbows down to your sides
  3. 3Full hang at the bottom

Most common mistake

Shrugging up instead of pulling the elbows down.

Watch a demo
A
For climbing
#5 of 24
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • BSingle-Arm Cable PulldownCable
  • BCable External RotationCable
  • SPull-UpBodyweight

Takes

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