{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Neutral Grip Chin-Up",
      "kind": "common"
    },
    {
      "text": "Parallel-Grip Pull-Up",
      "kind": "common"
    },
    {
      "text": "Hammer-Grip Pull-Up",
      "kind": "common"
    },
    {
      "text": "Pull-Ups (Neutral Grip)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "adduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation",
          "retraction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "resistance-band",
      "dip-belt"
    ],
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "1696"
  },
  "id": "oec:neutral-grip-pull-up",
  "instructions": {
    "setup": [
      "Grasp parallel pull-up handles with palms facing each other at approximately shoulder width.",
      "Hang with arms fully extended into a dead hang while keeping your core braced and legs straight or crossed at the ankles."
    ],
    "steps": [
      "Initiate the pull by depressing and retracting your shoulder blades.",
      "Drive your elbows down and back toward your ribs, pulling your chest up toward the handles.",
      "Continue pulling until your chin clearly passes above the height of your hands.",
      "Pause briefly at the top to squeeze your back muscles.",
      "Lower yourself under control back to a full dead hang with arms completely extended."
    ],
    "breathing": "Inhale at the bottom or as you begin, and exhale forcefully as you pull your chest to the handles.",
    "cues": [
      "Elbows to your back pockets.",
      "Lead with your chest.",
      "Pull from a dead hang every rep."
    ],
    "common_faults": [
      {
        "fault": "Kicking the legs or kipping to generate momentum.",
        "correction": "Keep your core tight, squeeze your glutes, and perform the movement strictly with your upper body."
      },
      {
        "fault": "Cutting the bottom range of motion short without fully extending the arms.",
        "correction": "Lower all the way down until your elbows are completely straight before starting the next rep."
      },
      {
        "fault": "Shrugging the shoulders up toward the ears at the top of the pull.",
        "correction": "Keep the shoulders pulled down away from your ears throughout the entire ascent."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the pull-up station or bar handles are stable and securely fastened before hanging."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Neutral-Grip Pull-Up",
  "previous_ids": [
    "oec:pull-ups-neutral-grip"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Pull-Ups (Neutral Grip)",
        "url": "https://wger.de/en/exercise/1696/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "daiben"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:pull-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:pull-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:chin-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "hanging",
    "range": "full"
  },
  "status": "active",
  "summary": "A bodyweight vertical pull performed on parallel handles that targets the lats and elbow flexors while reducing shoulder and wrist strain."
}