When it comes to building your upper body strength, pull ups are one of the best exercises you can do. They target multiple muscle groups in your back, arms, and shoulders, making them a go-to exercise for many people. However, there are different types of pull ups that you can do, and each variation has its own benefits. In this article, we will be discussing the differences between neutral grip pull ups and regular pull ups, and which one you should be doing.
What are Pull Ups?
Pull ups are a bodyweight exercise that involves pulling yourself up to a bar. You grip the bar with your palms facing away from your body, and your hands are shoulder-width apart. You then pull your body up until your chin is above the bar, and then lower yourself back down to the starting position. Pull ups work your lats, traps, rhomboids, biceps, and forearms.
What are Neutral Grip Pull Ups?
Neutral grip pull ups are a variation of the traditional pull up. Instead of gripping the bar with your palms facing away from your body, you grip the bar with your palms facing each other. Your hands are shoulder-width apart, and your elbows are tucked in close to your body. Neutral grip pull ups work your lats, biceps, and forearms.
Benefits of Neutral Grip Pull Ups
Neutral grip pull ups have several benefits over regular pull ups. Firstly, they put less strain on your shoulders, making them a good option if you have shoulder pain or injuries. Secondly, they work your biceps more than regular pull ups, as your palms are facing each other. Lastly, they are easier to perform for beginners, as your elbows are tucked in close to your body, making the movement more stable.
Benefits of Pull Ups
Regular pull ups have their own set of benefits. Firstly, they work your back muscles more than neutral grip pull ups. This is because your grip is wider, which engages your lats and traps more. Secondly, they are a more challenging exercise, which can help you build more strength and muscle mass in the long run. Lastly, they help improve your grip strength, as you are holding onto the bar with your fingertips.
Which One Should You Do?
The answer to this question depends on your fitness goals and current fitness level. If you are a beginner or have shoulder pain or injuries, neutral grip pull ups may be a better option for you. They are easier to perform and put less strain on your shoulders. If you are looking to build more back muscle and overall strength, regular pull ups may be the way to go. They are a more challenging exercise, which can help you build more strength and muscle mass in the long run.
How to Perform Neutral Grip Pull Ups
To perform neutral grip pull ups, follow these steps:
- Grab the handles of a pull up bar with an underhand grip, palms facing towards each other.
- Hang from the bar with your arms fully extended.
- Pull yourself up towards the bar until your chin is above the bar.
- Lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
How to Perform Pull Ups
To perform pull ups, follow these steps:
- Grab the bar with an overhand grip, palms facing away from your body.
- Hang from the bar with your arms fully extended.
- Pull yourself up towards the bar until your chin is above the bar.
- Lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Conclusion
Both neutral grip pull ups and regular pull ups are great exercises for building upper body strength. The choice between the two depends on your fitness goals and current fitness level. If you are a beginner or have shoulder pain or injuries, neutral grip pull ups may be a better option for you. If you are looking to build more back muscle and overall strength, regular pull ups may be the way to go. Whatever you choose, make sure to challenge yourself and aim to improve your strength and muscle mass over time.