Boost your upper body power with neutral grip pull ups!
This variation on the classic pull up brings extra advantages to make your workout pay off bigger and safer.
According to the Journal of Strength and Conditioning Research, neutral pull ups give your biceps brachii a 15% extra kick than standard pull ups.
This article reveals the value of neutral grip pull ups. They can lift your training routine whether you’re new, working on your first pull up, or a seasoned pro looking for variety.
Get ready for useful knowledge and straightforward advice to raise your game. Grab hold of your pull up bar (or keep reading to see my pick), and learn why neutral grip pull up should take center stage in your exercise regime!
What is a Neutral Grip Pull Up?
A neutral grip pull up is a variation of the classic pull up exercise where your palms face each other instead of facing away (pronated grip) or towards you (supinated grip).
Picture this: you’re hanging from a bar with your hands shoulder-width apart, palms facing each other like you’re about to give two thumbs up. Now, you pull yourself up until your chin clears the bar. That’s the essence of a neutral grip pull up!
Neutral Grip vs. Other Pull Up Grips
So, what sets the neutral grip apart from its pull up cousins? Let’s break it down:
1. Pronated Grip (Palms Away): This is your standard pull up grip. It’s great for overall back development but can be tough on the wrists and elbows.
2. Supinated Grip (Palms Towards You): Also known as a chin-up, this grip excels at bicep engagement but might not hit your lats as hard.
3. Neutral Grip (Palms Facing Each Other): The balanced option of pull ups! It strikes a balance between back and bicep activation while being kinder to your joints.
The neutral grip allows for a more natural arm rotation. This means you’re less likely to experience elbow pain that sometimes comes with regular pull ups.
Plus, it’s a fantastic way to mix up your routine and challenge those muscles in new ways!
Benefits of Neutral Grip Pull Ups
Incorporating neutral grip pull up into your workout routine offers many advantages for both strength and physique development. Let’s explore the key benefits:
Muscle Engagement
Neutral grip pull ups provide excellent activation of multiple upper body muscle groups:
1. Latissimus Dorsi (Lats): As with all pull up variations, the lats are primary movers in neutral grip pull ups.
2. Biceps: The neutral grip allows for significant bicep engagement, often more than in standard pull ups.
3. Forearms: The grip position challenges your forearm muscles, enhancing overall arm strength.
4. Core: Maintaining proper form during pull ups requires substantial core activation.
Joint Health
One of the most significant advantages of neutral grip pull-ups is their joint-friendly nature:
1. Reduced Wrist Strain: The neutral position is more natural for the wrists, decreasing the risk of discomfort or injury.
2. Elbow Protection: This grip places less stress on the elbow joint compared to pronated or supinated grips.
3. Shoulder Comfort: The neutral grip often feels more comfortable on the shoulder joint, especially for those with existing shoulder issues.
Improved Performance in Other Exercises
Mastering neutral grip pull ups can enhance your performance in various other exercises:
1. Rowing Movements: The strength gained from neutral grip pull ups translates well to rowing exercises, both with free weights and machines.
2. Climbing: The grip strength and back power developed through this exercise are invaluable for climbing activities.
3. Functional Strength: The neutral grip mimics many real-world pulling actions, improving your overall functional fitness.
How to Perform a Neutral Grip Pull Up
As for any bodyweight exercise, mastering the neutral grip pull up technique is crucial for maximizing benefits and minimizing injury risk.
Let’s break down the proper form:
Step-by-Step Guide
1. Starting Position:
– Stand under a pull up bar with neutral grip handles.
– Reach up and grasp the handles with palms facing each other.
– Hang with arms fully extended, shoulders engaged.
2. The Pull:
– Initiate the movement by engaging your lats and biceps.
– Pull your body upward, keeping your core tight and legs still.
– Focus on driving your elbows down towards your hips.
3. Peak Position:
– Continue pulling until your chin clears the level of the bar.
– Squeeze your back muscles at the top of the movement.
4. The Descent:
– Lower yourself in a controlled manner.
– Maintain tension in your muscles throughout the descent.
– Fully extend your arms at the bottom before beginning the next repetition.
Common Mistakes to Avoid
1. Using Momentum: Resist the urge to swing or kip. Maintain control throughout the movement.
2. Incomplete Range of Motion: Ensure full extension at the bottom and pull your chin over the bar at the top.
3. Neglecting Scapular Engagement: Initiate each rep by slightly depressing your shoulder blades.
4. Poor Body Alignment: Keep your body straight, avoiding excessive arching or swinging.
5. Grip Errors: Maintain a firm grip throughout the movement, but avoid over-gripping, which can lead to forearm fatigue.
Focusing on proper form and avoiding these common pitfalls, you’ll maximize the effectiveness of your neutral grip pull ups and reduce the risk of injury.
Neutral Grip Pull Up Variations
Once you’ve mastered the basic neutral grip pull up, explore these variations to keep your workouts challenging and engaging:
Assisted Neutral Grip Pull Ups
For those still building strength:
1. Resistance Band Assist:
– Loop a resistance band around the pull up bar.
– Place your foot or knee in the band for support.
– Perform the pull up with reduced body weight.
2. Partner Assist:
– Have a training partner support your feet.
– They should provide just enough assistance to help you complete the movement.
Weighted Neutral Grip Pull Ups
For advanced exercisers looking to increase strength:
1. Weight Belt:
– Wear a dip belt with added weight plates.
– Perform pull ups as normal, but with the additional resistance.
2. Weighted Vest:
– Put on a weighted vest before your set.
– This distributes the extra weight more evenly across your torso.
Neutral Grip Pull Up Holds
To improve grip strength and time under tension:
1. Top Hold:
– Pull yourself up to the top position.
– Hold this position for 10-30 seconds.
2. Mid-Range Hold:
– Pull up halfway and hold this position.
– This challenges your muscles in a different way than full range pull ups.
Incorporating Neutral Grip Pull Ups into Your Workout Routine
To make the most of neutral grip pull ups, it’s important to integrate them effectively into your training regimen.
Sample Workout Plans
1. Upper Body Focus Day:
– Neutral Grip Pull Ups: 3 sets of 8-12 reps
– Push Ups: 3 sets of 15-20 reps
– Dips: 3 sets of 10-15 reps
– Rows: 3 sets of 10-12 reps
2. Full Body Workout:
– Neutral Grip Pull Ups: 3 sets of 6-10 reps
– Squats: 3 sets of 10-12 reps
– Dumbbell Bench Press: 3 sets of 8-10 reps
– Plank: 3 sets of 30-60 seconds
Progressive Overload Strategies
To continually improve your performance:
1. Increase Volume:
– Start with 3 sets of 5 reps.
– Gradually increase to 3 sets of 10 reps over time.
2. Decrease Rest Time:
– Begin with 2-minute rest periods between sets.
– Progressively reduce rest time to 60-90 seconds as you get stronger.
3. Add Weight:
– Once you can perform 3 sets of 12 reps with body weight, start adding external weight.
4. Vary Tempo:
– Experiment with slower eccentric (lowering) phases to increase time under tension.
Equipment Recommendations for Neutral Grip Pull Ups
Here are some top recommendations:
1. Power Tower with Neutral Grip Handles:
– Versatile for various exercises.
– Stable and durable for long-term use.
– Example: XMark Power Tower with Neutral Grip Pull Up Bars
2. Doorway Pull Up Bar with Neutral Grips:
– Perfect for home use with limited space.
– Easy to install and remove.
– Example: Perfect Fitness Multi-Gym Pro
3. Neutral Grip Attachments:
– Can be added to existing pull up bars.
– Portable and versatile.
– Example: Ultimate Body Press Neutral Grip Handles
When selecting equipment, consider factors such as available space, budget, and additional features that might benefit your overall workout routine.
Summing Up
Neutral grip pull ups are a powerful addition to any strength training or calisthenics routine.
Putting this variation into your workouts, you’re not only building impressive upper body strength but also promoting joint health and enhancing your overall functional fitness.
Neutral grip pull ups offer a balanced approach to muscle engagement, targeting your lats, biceps, and forearms effectively. They’re easier on your joints compared to traditional pull up grips, making them an excellent option for those with wrist or elbow discomfort.
Have you tried neutral grip pull ups?
If you’re looking to upgrade your home gym setup, check out our recommended equipment to get started with neutral grip pull ups today.
