Do neutral grip pull-ups build arms?

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Do neutral grip pull-ups build arms? 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.

Are neutral grip pull-ups better for elbows? The Next Best Thing. Now, if you can’t get access to rings, TRX straps, or handles that rotate, the next best option is to do pull-ups with a neutral grip. The hammer grip (palms facing one another) is easiest on the elbows. Fattening the grip takes additional stress off the elbows.

Are neutral grip pull-ups effective? 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!

Why are neutral grip pullups easier? The neutral or palms-facing grip puts this forearm/elbow muscle in a dominant position, which is why most people find this hand position easier than overhand pull-ups. On the other hand, the brachialis muscle sits below your biceps brachii and is the prime mover of elbow joint flexion.

Do neutral grip pull-ups build arms? – Related Questions


Do pull-ups build muscle?

Pull-ups are a foundational strength training exercise that can help you build muscle, with nothing more than bodyweight and a sturdy bar. While they require upper body strength, core stability, and coordination, even beginners can work up to doing full pull-ups, according to fitness experts.

Which grip is best for pull-ups?

A false grip (thumb over) is the best way to grip the pull-up bar. Anecdotally, it reduces the involvement of the forearms and upper arms so you can focus on your lats and back muscles. Further, it allows you to pull with your pinky fingers, providing a better mind-muscle connection with the lats.

Why are pullups so hard?

Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don’t already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.

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.

Is neutral grip better for shoulder press?

The neutral-grip or hammer shoulder press, with your palms facing, puts less stress on the more vulnerable parts of the shoulder joint, making it a good variation to add to shoulder workouts for those worried about shoulder niggles.

What part of the bicep do neutral grip pull-ups work?

With a regular chin-up, you will be grabbing the bar with your palms facing towards you and this better engages the biceps. The neutral grip will better help develop your forearm and brachialis strength (the muscle that sits under the biceps) leading to bigger, stronger arms.

What muscles do underhand pull-ups work?

The underhand grip position of the chin-up activates the anterior chain muscles, which are located in the front of your body, such as the biceps and pectorals — while the pull-up focuses on the posterior chain muscles in your back.

Is neutral grip pull up a chin up?

However there is a 3rd variation called the neutral grip pull up. The neutral grip also called a Swiss grip or hammer grip pull-up is where your hands are in a neutral position and are neither supinated (like in a chin-up) or pronated (like in a pull-up).

Do neutral grip pull-ups work rear delts?

So, no matter which version of pull-ups you choose, you will work the lats equally. But chin-ups will focus on the biceps brachialis, neutral grip pull-ups on the posterior deltoids and pull-ups on the lower trapezius.

What exercise replaces pull-ups?

Inverted Row. This bodyweight exercise is a perfect pull up alternative because it uses the same muscles as a pull up. There’s a reason why the inverted row is part of the pull up progression plan. All you need is a low bar, railing or even a sturdy table to perform this exercise if you’re not at the gym.

Can you do pull-ups with golfers elbow?

While rehabbing, try not to aggravate your injury with movements that involve engaging the muscles in your forearm. Golfer’s elbow exercises to avoid include: Heavy lifting, especially in a palm-up position. Repetitive pulling or lifting.

Can pull-ups cause elbow tendonitis?

Repetitive movements such as high volume pull ups, push ups, gardening work and even typing for most of the day can lead to tendonitis.

Are hammer grip pull-ups good?

Hammer pull-ups are a great exercise for targeting your back and shoulder muscles. They are also a great way to mix up your routine and add some variety to it.

Should you arch your back when doing pull-ups?

Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders.

What muscles do pull-ups target?

Pullups use your lats and biceps primarily, while also recruiting your deltoids, rhomboids, and core. These are the muscles you’ll need to strengthen. We’ve curated five exercises as a starting point to train for pullups.

How do different grips affect pull-ups?

Taking a wider grip during a pull-up is an effective way to engage the lats even more than a narrower grip can. For someone who struggles to engage their lats, wide grip pull-ups are great because they almost don’t give the lats a choice but to fire.

Is overhand or underhand pull-ups better?

An overhand grip, a little wider than the shoulders, which is done using both hands, is the most challenging variation of pull-ups. The wide grip puts your lats into the main focus while ignoring the biceps. On the contrary, the underhand grip (chin-ups) is considered an ideal way to build on the biceps and upper back.

Should pull-ups be underhand or overhand?

To complete a full pull-up, you have to lift your body upward from a dead hang position to bring your chin above the pull-up bar. Pull-ups use an overhand grip on the bar, as opposed to the underhand grip of chin-ups.

Why can I do chin-ups but not pull-ups?

Why can I do chin-ups but not pull-ups? It’s likely because you lack the adequate strength in your lats necessary to pull yourself up to the bar like you can with chin-ups. And this is mostly because the biceps aren’t as involved in the pull-up as they are in the chin-up.

Is it better to do pullups or Chinups?

If your goal is specifically to target the latissimus dorsi to build a wider back, then pullups may be the better variation for you due to the emphasis on this muscle. If your focus is more on biceps, consider doing chinups instead of pullups.

How do I build strength to do pull ups?


  • Hold a dumbbell in each hand, and hinge at the waist. until your upper body forms a 45-degree angle with the ground. Your knees. …
  • Begin to bend your arms, pulling your elbows up. and back until you reach the top. …
  • Lower back down and repeat for 10 reps.
  • Complete 3 sets.

Are neutral grip pull-ups better than regular 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.

Is Thumbless grip better for back?

It allows lessening the load on the forearm muscles and better targeting of the bigger back muscles – latissimus dorsi (lats). Many top bodybuilders do both exercises using this gripping technique. So if your lats won’t grow, try to incorporate the thumbless grip in your back workout.

What exercise can replace wide grip pull ups?

The Lat Pulldown Machine. In general, lat pulldown machines have several handles, so you can use an overhand grip to simulate wide-grip pull-ups, a parallel or “palms in” grip to simulate narrow-grip pull-ups and an underhand grip as a chin-up alternative.

Are hand grips good for pull-ups?

Tip 1: Use Hand Grips. If grip strength training is new to your routine, then starting with a basic hand gripper will be an excellent workout for the various muscles in your hands. Hand grippers are a great way to work on your crush grip, where your hand is closing around something, like a pull-up bar.

How many pull-ups can an average guy do?

If you are a beginner with no training experience, you will likely be unable to do a single pull-up. However, fit and active men should be able to do at least 4 to 8 pull-ups in one set. Fit and active women should be able to do at least 1 to 3 pull-ups in one set.

What muscles do wide grip pull-ups work?

Muscles worked doing a wide-grip pullup

  • Latissimus dorsi. The “lats” are the largest muscle of the upper back, and they run from the mid back up to under the armpit and shoulder blade. …
  • Trapezius. …
  • Thoracic erector spinae. …
  • Rhomboids. …
  • Infraspinatus. …
  • Teres minor. …
  • External oblique.

Do pull-ups work abs?

In addition to working your back, pull-ups strengthen and sculpt your shoulders, forearms, and chest (pecs). They also engage your abs, including your deep transverse abdominis, making them a great exercise for targeting many of the major muscles in the body.

How do I get better at neutral grip pull-ups?

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Matthew Johnson