Neutral-Grip Chin-Up

Biceps, Lats, ForearmsPull-Up Bar

A pulling exercise that targets the biceps, lats, and forearms. Using a neutral, parallel grip provides a joint-friendly path for your wrists, elbows, and shoulders.

How to do it

1Grab the parallel handles on the pull-up bar and hang with your arms fully extended.

2Depress and retract your shoulder blades, lifting your chest toward the bar.

3Exhale and pull yourself up until your chin clears the top of the handles.

4Pause at the top position for a split second.

5Inhale and lower yourself under control back down to a full dead hang.

Common mistakes

Kipping your legs or swinging your body, taking tension off the target muscles.

Cutting the range of motion short, which limits full stretch and contraction of the lats and biceps.

Rounding your upper back and shrugging your shoulders, overloading your neck and shoulder joints.

Breathing

Exhale as you pull yourself up, and inhale as you lower down smoothly.

Make it harder or easier

To make it easier, use a resistance band or an assisted pull-up machine. To make it harder, hold for a pause at the top or wear a weight belt.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.