Pull-Up (Neutral Grip) Alternative
12 substitute exercises that target the same muscles
Cable Standing Close-Grip Row
Lever Neutral Grip Seated Row (Plate Loaded)
Dumbbell Hammer Grip Incline Bench Two-Arm Row
Lever Lying T-Bar Row
Cable Wide-Grip Rear Pulldown Behind Neck
Lever Row (Plate Loaded)
Ring Wide-Grip Inverted Row on Floor
Weighted Hang Chin-Up
Lever Pronated Grip Seated Row (Plate Loaded)
Cable Standing Row
Cable Elevated Row
Cambered Bar Lying Row
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Pull-Up (Neutral Grip) trains
Primary Latissimus Dorsi
Secondary Biceps Brachii Brachialis Rhomboids Trapezius Middle Fibers
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