Neutral Grip Assisted Pull Up

Central trap, wide back

Coach's Tips

It's a workout that can help the inner back muscles more than normal pull-ups!

How to

Starting Position

1. Start by standing underneath a pull-up bar. 2. Position your hands so that they are roughly shoulder-width apart and facing each other. 3. Engage your core and keep your body in a straight line from your head to your toes.


1. Keeping your core engaged and your body in a straight line, begin to pull yourself up towards the bar. 2. Pause for a moment when your chin is level with the bar. 3. Lower yourself back down to the starting position.

Breathing Technique

1. Inhale as you lower yourself down. 2. Exhale as you pull yourself up.


1. Make sure to keep your body in a straight line and your core engaged throughout the entire movement. 2. Do not jerk or swing your body as you pull yourself up. 3. If you feel any pain or discomfort, stop the exercise immediately and consult a medical professional.

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