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How to do Pull Up (Neutral Grip) With Seated

The neutral grip pull-up is a bodyweight exercise targeting the latissimus dorsi (lats) and also engaging the biceps and forearms. It is performed by hanging from a pull-up bar with palms facing each other, pulling the chin above the bar, and lowering back down with control.

Pull Up (Neutral Grip) With Seated demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Body weight
Level
Intermediate
Category
Back

How to do Pull Up (Neutral Grip) With Seated, step by step

  1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
  2. Engage your core and squeeze your shoulder blades together.
  3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips. Focus on seated movement.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
  6. Repeat for the desired number of repetitions.

Muscles worked

Pull Up (Neutral Grip) With Seated works your lats as the main mover, with help from your biceps and forearms.

Track Pull Up (Neutral Grip) With Seated in SPLYT

Pull Up (Neutral Grip) With Seated is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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