Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Neutral-Grip Pull-Up

Also called Hammer-grip pull-up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms

You need

Pull-up bar

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Palms facing each other
  2. 2Drive your elbows down to your sides
  3. 3Full hang at the bottom

Most common mistake

Shrugging up instead of pulling the elbows down.

Watch a demo

Good for

  • Top 10 for climbing
  • Loads the muscle while it’s stretched

Compare with

vs Pull-Upvs Negative Pull-Upvs Weighted Pull-Up
A
For back
#18 of 40
See the full list →
Research
76
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 76
Target tensionStrong
Loaded stretchExcellent
ProgressionGood
Low costStrong

The full pull-up stretch with a grip many shoulders prefer. Adding load takes a belt once bodyweight gets easy.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

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280