Pull-Ups (Neutral Grip)

Back

Description

Execution

Pulling phase (concentric):
- Drive your elbows down and back, pulling your chest toward your hands.
- Keep your shoulders depressed and retracted (avoid shrugging).
- Focus on squeezing your lats and upper back at the top.
Top position:
- Chin should clear or reach the level of your hands.
- Pause briefly and contract your lats hard.

Muscles

Front

Back

Primary muscles

Lats

Secondary muscles

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de, daiben). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).