Neutral Grip Pull-up

What is Neutral Grip Pull-up:

The Neutral Grip Pull-up is a bodyweight pulling exercise working the shoulder extensors and elbow flexors, primarily the latissimus dorsi of the shoulder extensors and biasing the brachioradialis by putting the biceps at a mechanical disadvantage for the elbow flexors. Unlike the pronated and supinated pull-ups (traditional pull-ups and chin-ups), this variation is performed in a neutral grip, making it easier for some people in the wrist and elbow joints.

Key Benefits:

  • Size and Strength: Targets the back, elbow flexors, and rear deltoids, promoting muscle growth and strength improvement.
  • Variation of Grip: Promotes additional stimulus on the brachioradilis as this grip puts the biceps brachii at a mechanical disadvantage.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Joint-Friendly: The neutral grip position reduces strain on the wrists and elbows, making it suitable for individuals with wrist or elbow discomfort.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves grip strength, upper body pulling strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This can be performed using a pull-up bar, rings, or any sturdy overhead structure, allowing for convenient training in various environments.

Variations:

  • Chin Up: Performing the pull-up in a supinated grip, emphasizing biceps engagement.
  • Hollow Body Pull-up: Performing the pull-up in a pronated grip and hollow body position.
  • Weighted Neutral Grip Pull-up: Increase the intensity by adding resistance with a weight vest, a weight belt and weights, ankle weight, or holding a dumbbell between the feet for advanced practitioners.

How to perform Neutral Grip Pull-ups:

  • Starting Position: Hang from a bar with neutral grip handles shoulder-width apart or slightly wider and arms fully extended. Engage your core and keep your legs together.
  • Execution: Initiate the movement by depressing your shoulders and pulling yourself upward towards the bar until your chin passes the bar or lower, focusing on pulling your elbows down towards your sides. Hold the top position briefly, then lower yourself back to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you lower your body back to the starting position.
  • Exhale: Exhale at the top/end position.
  • Grip: Grip the bar handles around the middle of your palms and the base of your fingers, and grip them tighter as you pull up. As you grip the bar, maintain a slight wrist flexion to better engage your forearm muscles and improve your grip.
  • Grip Width: Choose a grip width based on your preference and goals. A wide grip (frontal plane/shoulder adduction) allows you to bias the lower region of your lats, while around shoulder-width grip (sagittal plane/shoulder extension) allows you to bias the lats' upper region.
  • Elbow Cue: Focus on pulling your elbows down towards your sides or lats to effectively engage the shoulder extensors rather than simply thinking of pulling yourself up towards the bar.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain slight scapular retraction to keep a neutral shoulder position. You can also choose to relax your scapulae after each repetition or maintain scapular depression throughout the entire set, depending on your preference and training goals.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • By pulling until your chest level
    • Adding resistance - wearing an ankle weight, backpack, weighted vest or dip belt with weight plates
    • Progressing to a harder variation/exercise