Back
Neutral-grip pull-ups or TRX rows
A powerful vertical pull variant that prioritizes joint longevity and lat peak contraction through a neutral wrist position.
How to perform.
Follow the sequence — setup is half the lift.
Grip the parallel handles of the pull-up station so your palms are facing each other.
Hang with your arms fully extended and your shoulder blades pulled slightly down and back to engage the lats.
Pull yourself upward by driving your elbows down toward your hips while keeping your chest lifted toward the bar.
Continue the ascent until your chin passes the level of the handles and your elbows are tucked into your sides.
Pause briefly at the top of the movement to maximize muscle fiber recruitment.
Lower your body under control until your arms are fully extended back into a dead hang.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or 'kipping' to reach the bar
- Rounding the shoulders forward at the top of the rep
- Failing to achieve a full range of motion at the bottom
- Over-gripping the handles and relying too much on forearm strength
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.