STRONGER BACK SERIES: Banded Neutral Grip Pull-Up


Hello and welcome everyone to another edition of Fey Fitness! Today we are continuing with the Stronger Back Series by learning how to properly strengthen our back muscles with a Neutral Grip Banded Pull-Up.

Why Do a Neutral Grip Banded Pull-Up?

  • A Neutral Grip Banded Pull-Up will work a majority of back muscles, with a focus on the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By performing this exercise you can work: the Teres Minor, Infraspinatus, Teres Major, Posterior Deltoid, middle and lower Trapezius, Latissimus Dorsi, Biceps Brachii, Brachialis and Brachioradialis. That’s a whole mouthful of muscles! So put simply, the Neutral Grip Banded Pull-Up will work almost all back muscles and some muscles in your arms. Working all of these muscles at once will give you a very effective workout and increase the efficiency of your other upper body workouts by making sure you are hitting many different muscles during this compound movement to improve your holistic fitness lifestyle.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.


How to Perform a Neutral Grip Banded Pull-Up:

  1. Place the band (with a weight of your choice) around the handles of a pull-up bar.
  2. Put one, or both, feet into the strap and grasp the pull-up bar with a neutral grip.
  3. Roll the shoulders down and back, engage your core and keep your spine as straight as possible while using your back muscles to pull you up to the bar. PRO TIP: To increase the intensity of the movement, pause for a few seconds at the top of the pull before beginning to lower yourself back down.
  4. As you exhale, slowly lower yourself back down into the starting position.
  5. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

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Published by feyfitness

Hello everyone! Welcome to my webpage. This site is dedicated to helping people learn to lead more active lifestyles. I incorporate a mixture of Pilates, weight training, body weight movements and stretches to meet and exceed client expectations.

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