Are neutral-grip pull-ups as effective as standard pull-ups?

Asked by: Deb Reyes

There was one notable difference in muscle activation between the pull-up variations studied in the ​Journal of Electromyography and Kinesiology​ article: Doing pull-ups with a neutral grip provoked significantly less activation of the middle trapezius fibers than doing regular pull-ups.

Is neutral grip better for pull-ups?

Neutral Grip – This is the strongest of all pull-up grips. Parallel wrists place more emphasis on the brachialis, eliciting substantial arm growth. Taking advantage of the biomechanically advantageous grip also allows for utilizing heavier loads, producing greater recruitment of the inferior fibers of the Lats.

Are neutral grip pull-ups easier than chin-ups?

People tend to find neutral-grip pullups even easier than pullups and chin-ups. This is because in a neutral-grip position you get by far the most recruitment from your arm muscles. And when it comes to pulling exercises, most people tend to be more arm dominant than back dominant.

Does hand grip matter for pull-ups?

Narrow Grip and Wide Grip



Whether you’re doing chin-ups or true pull-ups, change how far apart your arms are placed on the pull-up bar. If you want to activate your chest muscles and build your pecs, move your hands closer together. The narrower your grip, the more you use your chest muscles.

What type of pull-up is most effective?

“The best way to build pull-up power is by doing wide-grip lat pull-downs, both heavy-weight sets and high-rep sets,” says Lerwill. “Eccentric pull-ups – where you ‘jump’ to the top position and lower back down very slowly – are also very good training drills.”

What do neutral grip pull-ups do?

The neutral-grip pull-up is a multijoint bodyweight exercise in which the reps are performed with the palms facing one another. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core.

Why is a neutral grip better?

The neutral grip does place a bit less stress on the shoulder joints, and if performing your dumbbell presses this way allows you to train your chest pain-free, by all means go for it. In any other situation, stick to the overhand grip.

Will neutral grip pull-ups build biceps?

Neutral grip pull-ups work both primary and secondary groups of muscles. Furthermore, when you use a neutral grip for pull-ups, you work the majority of the muscles in the upper body. This includes the latissimus dorsi or lats, the biceps, pectorals, triceps, obliques and many other muscles!

What type of pull-up is the hardest?

There are various ways to perform pull-ups which typically involve changing the grip. Because your weight isn’t centered and you rely more on your upper-back muscles than your biceps, the wide-grip pull-up is generally considered the hardest.

Which type of pull-up is easier?

The chin up is the easiest variation of the pull up and is performed with your palms facing towards you, in an underhand (supinated) grip, this exercise allows use of the biceps a little more and is definitely the first type of pull up you should strive to master.

What is a good replacement for pull-ups?

13 Best Pull Up Alternatives

• Inverted Row. This bodyweight exercise is a perfect pull up alternative because it uses the same muscles as a pull up. …
• Wide Grip Lat Pull Down. …
• Bent Over Rows. …
• Lat Push Down. …
• Single Arm Lat Pulldown. …
• Close grip V Bar Pulldown. …
• Close Grip Chin Up. …
• Assisted Pull Ups.

How many pull-ups can Navy SEALs do?

The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive.



Navy SEAL PST Standards.

Are pull-ups better than push ups?

Pull-ups are better as they target a greater number of muscles in your arms and core. However, they do not target all the muscle groups in the upper body. It is important to have a variety of exercises in your routine. So, pull-ups are better as far as how many muscles it takes to do them.

How can I simulate pull-ups at home?

And then to make it more difficult you can keep the leg straight performing a same technique. And then to add even more elevate your feet up with a simple chair. And perform the same motion.

How can I get better at pull-ups without pull-ups?

Do the following strength training exercises for three to four sets of ten to 15 reps to increase your back endurance.

1. Machine lat pulldown.
2. Machine seated row.
3. Dumbbell row.
4. Barbell row.
5. Reverse machine fly.
6. Dumbbell bent over lateral raise.
7. Back extension.

How can I get better at pull-ups without equipment?

Wrap a towel around both sides of a door handle to do pull ins. Place a towel or yoga mat underneath an open door to hold it in place. Wrap a towel around a post or sturdy railing, and use the ends of the towel to pull yourself in towards the edge of the door with a rowing motion.