Pull-Up (Neutral Grip)
A compound upper-body exercise performed on parallel bars that targets the back and biceps with a joint-friendly grip. By facing your palms inward, this variation places less stress on the shoulders while building significant vertical pulling strength.
Since pull-up performance is heavily influenced by your body weight, our AI integrates your daily weight and nutrition data to accurately gauge intensity and expected performance. By tracking your recovery status and HRV, the app can distinguish between true strength limitations and central nervous system fatigue, adjusting your rep targets or suggesting regressions like lat pulldowns on days when your recovery scores are low.
Form Cues
- Grip the parallel bars with palms facing each other
- Drive your elbows down towards your hips to initiate the pull
- Keep your chest lifted and core braced throughout the movement
- Lower yourself slowly until your arms are fully extended
- Don't use momentum or kick your legs to generate force
- Don't round your shoulders forward at the top of the movement
- Don't cut the rep short; ensure your chin clears the bar
- Don't allow your shoulders to shrug up towards your ears
Common Mistakes
- Partial range of motion
- Excessive swinging or kipping
- Craning the neck to reach the bar
- Elbows flaring out too wide
Muscles Worked
This exercise primarily develops the latissimus dorsi, giving width to the back, while heavily recruiting the biceps brachii and brachialis due to the neutral hand position. It also engages the rhomboids and lower traps for scapular stability, making it a comprehensive upper-body builder with a lower risk of shoulder impingement than wide-grip variations.
Primary
Secondary
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