Neutral Grip Pull-Up. There are also pull-up variations that can be done on neutral grip bars where your palms face each other. These are referred to as neutral-grip pull-ups, says Harcoff.

Chin-ups: People who wish to strengthen their shoulder girdle muscles overall but with an emphasis on bicep growth, should focus on incorporating more supinated grip pull-ups (chin-ups).

Keep in mind that pull-ups can be done with your forearms facing the front (true pull-ups), forearms facing you (chin-ups) and forearms facing each other (hammer grip/neutral grip pull-ups).

According to exercise researcher Dr Pak Androulakis-Korakakis, there are two movements that deserve the same reverence for ...

Chin-ups and neutral grip pull-ups are just variations on grip: in a chin-up, your palms face toward you instead of away. They allow more of your little forearm muscles to get in on the action, so ...

Approach a pull-up bar with a neutral grip, (palms facing each other) and your hands at shoulder-width. Hang from the bar with your arms fully extended. Feet off the floor.