Liftworthy
ExploreTrainFeed
Liftworthy

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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 climbing
#5 of 24
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Pulling strength with a grip that’s easier on elbows and shoulders.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • BSingle-Arm Cable PulldownCable
  • BCable External RotationCable
  • SPull-UpBodyweight

Takes

None yet
needed to post
280