If you're looking for a challenging exercise that targets your upper body, then you should try neutral grip pull ups. This exercise is a variation of the traditional pull up, but instead of using an overhand or underhand grip, you use a neutral grip, which means your palms are facing each other. In this article, we'll explore the benefits of neutral grip pull ups and how to do them properly.
Benefits of Neutral Grip Pull Ups
Neutral grip pull ups offer several benefits for your upper body, including:
- Strengthening your back muscles
- Toning your biceps and forearms
- Improving your grip strength
- Engaging your core muscles
- Increasing your overall upper body strength
Additionally, neutral grip pull ups are a great exercise for people who might have shoulder pain or discomfort with other types of pull ups. The neutral grip places less stress on your shoulders and allows for a more comfortable range of motion.
How to Do Neutral Grip Pull Ups
Follow these steps to perform neutral grip pull ups:
- Stand underneath a pull up bar with your palms facing each other and your hands shoulder-width apart.
- Jump up and grab the bar with your palms facing each other.
- Hang from the bar with your arms fully extended.
- Pull yourself up towards the bar until your chin is above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for your desired number of repetitions.
Make sure to engage your core muscles and keep your body straight throughout the exercise. Avoid swinging or using momentum to lift yourself up.
Variations of Neutral Grip Pull Ups
If you want to mix things up or make the exercise more challenging, try these variations of neutral grip pull ups:
- Weighted neutral grip pull ups: Hold a dumbbell or weight plate between your feet or attach a weight belt around your waist.
- Assisted neutral grip pull ups: Use a resistance band or an assisted pull up machine to help you lift yourself up.
- Negative neutral grip pull ups: Start at the top of the exercise and slowly lower yourself down to the starting position.
Tips for Neutral Grip Pull Ups
Keep these tips in mind to get the most out of your neutral grip pull ups:
- Start with a comfortable number of repetitions and gradually increase as you get stronger.
- Make sure to warm up your upper body before starting the exercise.
- Breathe in as you lower yourself down and exhale as you pull yourself up.
- Don't use momentum or swing your body to lift yourself up.
- Use a grip that feels comfortable for you and adjust the width of your hands as needed.
Conclusion
Neutral grip pull ups are a challenging exercise that offer several benefits for your upper body. By following the correct form and gradually increasing the number of repetitions, you can strengthen your back, tone your biceps, and improve your grip strength. Try incorporating neutral grip pull ups into your workout routine and see the results for yourself!