Exercise · Back
Neutral-grip pull-up on cable crossover
The neutral-grip pull-up on the cable crossover uses parallel handles on the cable crossover frame. It targets your back, with good help from your biceps. It’s a nice option if you feel better with palms facing each other instead of palms forward.
Doable at all 76 gyms GoSet follows
The essentials
- Step up to reach the parallel handles.
- Pull yourself up keeping elbows close to your body.
- Lower down under control without fully relaxing.
Muscles worked
- Primary
- Back
- Secondary
- Biceps
How to do it
- Step onto the crossover’s built-in steps and grab the parallel handles in a neutral grip, palms facing each other, hands just a bit wider than shoulder width.
- Hang from the bar keeping your shoulders slightly active (not fully loose), knees softly bent and your body stable.
- Inhale, then start the pull by driving your elbows down close to your body, as if you were bringing your chest up to the bar.
- Pull until your chin gets close to the bar or to hand height, without craning your neck or reaching with your head.
- Lower yourself in 2–3 seconds under control until your arms are almost straight, without letting your shoulders get pulled completely up.
- Keep your body in one straight line the whole time, avoiding any swinging or kicking with your legs.
Common mistakes
Hanging completely loose at the bottom
Instead : Keep a bit of tension in your shoulders and shoulder blades. At the bottom, arms are almost straight, but don’t dump all your weight into your joints.
Pulling only with your arms
Instead : Think about driving your elbows down and bringing your shoulder blades together, like you’re trying to put your elbows in your back pockets. Your biceps help, but the movement starts from your back.
Using a big swing for momentum
Instead : Brace your abs and glutes before each rep. Use the same controlled tempo up and down so you’re less tempted to cheat with momentum.
Cutting the range of motion short
Instead : Aim to go high enough that your chin nears hand level, and low enough that your arms are almost straight, as long as your shoulders feel comfortable.
Coach tips
- Breathe out as you pull up, especially in the last third of the movement, then breathe in while you lower under control.
- A controlled tempo, like 1 second up and 2–3 seconds down, helps you feel your back working more.
- If full bodyweight reps are too hard, keep your feet on a higher step and lightly assist with your legs as needed.
- You can slightly adjust hand width on the multi-grip bar to find the position that feels best on your shoulders.
Variations
- Partial reps in the top half of the range to focus on the hardest portion of the movement with more control.
- Feet-assisted pull-ups using the steps to help you squeeze out a few extra reps when you start to fatigue.
- Paused pull-ups with a brief 1-second pause at the bottom to reset your shoulders before each rep.
Sets and reps
People often do this exercise for 3–5 sets of 3–10 reps, depending on strength level. Some use it as a main back movement, others later in the workout after other pulling exercises.
Equipment
Alternatives for the same muscles
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Common questions
I can’t do a full neutral-grip pull-up yet, what should I do?
You can keep your feet on a step and lightly push with your legs for assistance. You can also use an assisted option like the assisted chin-up or assisted neutral-grip pull-up while you build strength.
Where should I feel the neutral-grip pull-up on the crossover?
Mostly in your back, with your biceps working quite a bit too. If you feel pain in your shoulders or elbows, stop the exercise and talk to a health or training professional.
Is neutral grip easier than a wide grip?
For many people, neutral grip feels more comfortable on the shoulders and often allows a few more reps than a very wide grip. It’s still a solid challenge for your back and biceps.