Traction at the neutral grip bar

Traction at the neutral grip bar


The Neutral grip chin ups exercise is also known as Neutral grip chin ups.

Type of Exercise

Neutral Grip Pull-ups is a Basic exercise


  • Supine pull-ups
  • Lat machine pull-ups with supine grip

Pull-ups with neutral grip: Execution

The starting position sees the athlete hanging from the bar with his hands holding the latter with a neutral grip at a distance equal to that between the shoulders. The shoulders can be fully or nearly flexed, while the elbows are extended. The shoulder blades, rotated upwards, can be in elevation or in depression; in the latter case there is no action 5. The execution consists in pulling the body towards the bar until it touches the upper part of the chest without changing the initial inclination of the body. Since the most efficient movement is that which traces a segment of a straight line, the starting position of greatest strength is that with the shoulders slightly flexed so as to have the head on a different plane from that on which the shoulder, elbows and hands lie; using this technique the shoulder flexion range is reduced by a few degrees, the athlete starts with the torso slightly tilted back and maintaining this position requires considerable strength and coordination.

Muscles involved in the exercise Neutral grip pull-ups

Group 0

  • Great dorsal
  • Big round
  • Posterior deltoid
  • Lower bundles of the pectoralis major
  • Long head of the brachial triceps
Shoulder extension

Group 1

  • Brachioradiale
  • Brachialis
  • Brachial biceps
Elbow flexion

Group 2

  • Intermediate beams of the trapezius
  • Lower bundles of the trapezius
  • Romboide
Scapular adduction

Group 3

  • Scapula elevator
Lower scapular rotation

Group 4

  • Small breastplate
Scapular depression (optional)
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