Neutral grip pull-up: 7 tips for executing it perfectly

The neutral grip chin up, also known as neutral grip chin up or V-bar pull-up, is a variant of the classic pull-ups that we know, in pronation or supination. It is practiced on a fixed traction bar which is equipped with handles.

This is a rather simple movement to perform, but which, for all that, ideally muscles the upper bust, the biceps as well as the dorsal . If you're wondering how to perform a pull-up in a neutral grip, what equipment is needed to execute the movement correctly or what different parts of the body are worked on, you've come to the right place. place.

We reveal everything there is to know about this bodyweight exercise very popular with athletes and which allows gain strength.

Neutral grip pull-up: a variation of the classic pull-up

The neutral grip pull-up (or hammer grip) is a variation of the pull in pronation or supination. The exercise is performed with a neutral grip on a fixed bar equipped with special handles. In this position, your palms are facing each other, and your thumbs are pointing backwards.

The muscle groups used when performing this movement are quite similar to those worked with the overhand pull-ups. In this case, this very complete polyarticular exercise mainly develops the back muscles, the biceps as well as the brachioradialis, very massive muscle forearm.

Although it's a strenuous strength training exercise, neutral grip pull-ups are known to be easier to perform than traditional pull-ups. This is an approach that is often more accessible for beginners, but which also offers the possibility for experts in the field to improve their musculature. The latter, in fact, can complicate the repetitions by adding weight, for example.

Also, don't hesitate to read: Top 7 pulling exercises to gain muscle mass

How to perform a neutral grip pull-up correctly?

The goal of hammer grip pull-ups is to hang from a pull-up bar, hands in neutral grip, in order to pull yourself up from a position where the arms are almost straight. Here's how to perform this move in more detail.

The starting position

First of all, know that to perform pull-ups in neutral grip, you need a pull-up bar with special handles. If yours doesn't have one, you can add some, especially with what's called a V-bar.

Grab the handles of your pull-up bar (or V-bar) with your palms facing each other. This is the neutral grip, or hammer grip. For a more secure grip, you can wrap your thumbs around the handles. Suspend yourself and make sure your feet are off the ground.

Relax your body, arms slightly bent and legs straight. You can cross them if you prefer or bend your knees a little if your feet reach the floor. Remember to keep the bust as straight as possible, then bring the shoulders back so that the chest comes out.Your gaze should be on the pull-up bar, but your neck should not be completely relaxed. Core your abs and contract your glutes to hold the position without rocking.

To get the maximum results: Objective 50 pull-ups: how to progress?

Making the move

Contract your back to pull yourself up with the strength of your arms and lats. The goal is to pull the torso up, elbows down. To make your movement as effective as possible, always keep them vertical, while trying to pull them down and back simultaneously.

To avoid hitting the pull-up bar, remember to gently tilt your head backwards. The movement is complete when your chest is almost in contact with the bar and your chin is level with your hands. The exercise should be performed smoothly and without jolts. Hold the top position for a second or two for an optimal contraction.

For as much information as possible: Lose arm fat: 8 tips and tricks

Descent and breathing control

Go back down slowly to return to the starting position. Control your movement so you don't hurt yourself and maximize the work. Your shoulders must constantly remain blocked. Also hold this low position for one to two seconds before continuing with the next repetition.

Throughout the movement, remember to breathe well. Inhale during the descent (stretching phase) and exhale during the contraction phase (the ascent). Given the difficulty of the exercise, some people prefer to hold their breath during the first half of the climb, then exhale until they reach the top position.

Also, to know everything about pull-ups: Supinated or pronated pull-up: How to choose?

Choosing between the wide grip or the tight grip

The positioning of the hands is very important when it comes to traction exercises. It allows, in fact, to modulate the level of the exercise as well as the areas worked.

In general, the closer the grip, the more the arms intervene and the easier the movement will be. Conversely, the further it is, the more the back will be put to work and the traction will be more difficult. However, a grip that is too wide can be a source of various discomfort and cause shoulder injuries.

It is recommended to perform pull-ups in a neutral grip with a classic grip, equivalent to shoulder width or slightly tightened. It is the one that will allow you optimal muscle development.

Muscles worked with the V-bar pull up

Performing a neutral grip pull-up, you work:

• the latissimus dorsi;
• the large circle;
• the brachioradialis;
• rhomboids;
• trapezius;
• the pectorals;
• the biceps brachii;
• the anterior brachialis.

Note that the neutral grip gives you more strength.The biceps, in fact, work in better conditions and are supported by the very powerful brachioradialis of the forearm. It is the ideal exercise if you have to aim to carve your back in a "V" shape, because it is a vertical pull.

The benefits of doing hammer grip pull-ups

Performing pull-ups in a neutral grip has many advantages. In this case, it is a good way to put no pressure on the back and therefore relieve the spine. At the same time, it is a movement that is not at all dangerous, since in the initial position the arms remain slightly bent. In fact, neutral tapping must be carried out with direct voltage.

If you have trouble with classic pull-ups, this version will be more accessible to you. The neutral grip makes movement much easier and gives you more power. Of course, if you already master the exercise perfectly, you can add additional difficulty with weighting. Putting on a 50kg military weighted vest for reps can be the ideal compromise.

Finally, note that, correctly executed, pull-ups in neutral grip tend to damage the shoulders, elbows and grips less than pull-ups in pronation and supination.

Precautions to take in order to achieve a perfect movement

Generally speaking, for all bodybuilding exercises that exist, certain precautions must be taken to avoid injury, such as:

• control the whole movement: ascents and descents must be done slowly and fluidly, in continuous tension;
• do not jerk in low position;
• keep your arms slightly bent in the initial position;
• be careful not to hit your head against the bar when climbing: lean it back;
• bend your knees if you touch the ground, so as not to press on your feet or help you with an impulse.

What variants for the neutral grip chin up?

There are a few variations for the pull in neutral grip. For beginners, it is possible to use a elastic under the legs, in order to facilitate the ascent and to stay focused on the descent.

For advanced riders, you can increase the difficulty of the exercise by adding weight. In this case, you can put on our 50kg military weighted vest. Comfortable and durable, it fits like a T-shirt. You can choose, depending on your level, the amount of weight you can carry, in addition to your own, thanks to the modular pockets: 5, 10, or even 20 kg before reaching the 50 kg available.

This additional resistance will allow you to go deeper into the exercise, which will be more effective than just working with body weight. A good way to improve your physical performance quickly!

Finally, as explained above, you can also opt for the spacing of your handles to make the movement more difficult.

Equipment needed to perform your neutral grip pull-ups

To perform your neutral grip pull-ups, you will need either:

• a multi-grip pull-up bar;
• a Roman chair equipped with a fixed bar with handles;
• suspension bars (monkey bars)

Finally, if you have a classic pull-up bar, you can also attach pull-up handles (or a V-bar) to it to perform your hammer grip pull-ups.