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Lats · Advanced

Neutral Grip Chest to Bar Pull Up

Vertical pulling drill building back and arm strength through full control.

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Neutral Grip Chest to Bar Pull Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Pull Up Bar

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Grip parallel handles with the palms facing each other and hang with the shoulders active.
  2. 02Brace the trunk, keep the legs quiet, and begin the pull by driving the elbows down and back.
  3. 03Lift the chest toward the handles while keeping the forearms vertical and the shoulders away from the ears.
  4. 04Continue until the upper chest reaches handle height without craning the neck.
  5. 05Lower under control to full elbow extension and reset the shoulders before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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