Assisted Pull-Up – Neutral Grip

Learn how to do Assisted Pull-Up – Neutral Grip with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Lats BicepsForearms Guided Machine

Assisted Pull-Up – Neutral Grip is a Guided Machine exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Assisted Pull-Up – Neutral Grip

A vertical pulling exercise using a neutral grip (palms facing each other), ideal for beginners. It targets the lats and arms with joint-friendly mechanics.


Instructions:


  • Grab the parallel handles with a neutral grip, palms facing each other.

  • Kneel or step onto the platform of the assisted pull-up machine.

  • Keep your chest up and shoulders down and back.

  • Pull yourself up by driving the elbows down until your chin clears the handles.

  • Lower yourself with control to full arm extension without collapsing.


Common mistakes:


  • Shrugging the shoulders during the pull

  • Incomplete range of motion (not going all the way down)

  • Using momentum or swinging

  • Not engaging the core

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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearms

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Assisted Pull-Up – Neutral Grip

Type
Guided Machine exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine
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Assisted Pull-Up Machine

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Assisted Pull-Up – Supinated Grip
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Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Bent-over Row – Gym80
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Bent-over Row – Gym80

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FAQ: Assisted Pull-Up – Neutral Grip

What muscles does Assisted Pull-Up – Neutral Grip work?

Assisted Pull-Up – Neutral Grip primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do Assisted Pull-Up – Neutral Grip correctly?

A vertical pulling exercise using a neutral grip (palms facing each other), ideal for beginners. It targets the lats and arms with joint-friendly...

Is Assisted Pull-Up – Neutral Grip good for beginners?

Assisted Pull-Up – Neutral Grip has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Assisted Pull-Up – Neutral Grip?

Assisted Pull-Up – Neutral Grip requires: Guided Machine.

What are the benefits of Assisted Pull-Up – Neutral Grip?

Assisted Pull-Up – Neutral Grip strengthens the Lats, engages the Biceps and Forearms, builds functional strength using Guided Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Assisted Pull-Up – Neutral Grip?

Similar exercises to Assisted Pull-Up – Neutral Grip include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Assisted Pull-Up – Neutral Grip better than Barbell Bent Over Row?

Both Assisted Pull-Up – Neutral Grip and Barbell Bent Over Row target the Lats. Assisted Pull-Up – Neutral Grip uses Guided Machine, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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