Neutral-grip pull-up

A pull-up with palms facing each other that is often kinder on the shoulders and elbows.

• Muscle group: Back
• Equipment: Pull-up bar
• Difficulty: Intermediate

Also known as: Hammer grip pull-up, Parallel grip pull-up, Neutral grip pullup, Pull-up med parallelt greb

How to do it

1. Hang from parallel handles with palms facing each other and shoulders pulled down away from the ears.
2. Pull your elbows down and back until your chin clears the handles.
3. Lower slowly to a full hang under control.

Common mistakes

• Kipping or swinging to get over the bar.
• Cutting the range short at the bottom instead of reaching a full hang.

Alternatives

• Pull-up
• Chin-up
• Lat pulldown
• Assisted pull-up
• Wide-grip pull-up

Watch a video demonstration on YouTube

“How to perform a Neutral Grip Pull Up” by Dimitri Giankoulas (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.