Pull-Up (Trap Bar)

An upper body pulling exercise using a trap bar mounted in a pull-up position, offering a neutral grip variation that reduces shoulder stress.

Instructions

1. Mount a trap bar in a pull-up position at the appropriate height.
2. Grip both handles with a neutral grip and hang with arms fully extended.
3. Keep your core engaged and chest up.
4. Pull yourself upward by driving your elbows down and back.
5. Continue pulling until your chest is near the bar.
6. Lower yourself under control back to the starting position with arms extended.
7. Repeat for the desired number of repetitions.

Tips

• The neutral grip is kinder to the shoulders compared to wide-grip pull-ups.
• Keep your body in a relatively straight line; minimize swinging.
• Full range of motion from full stretch to full contraction maximizes muscle development.
• If full pull-ups are not yet achievable, use an assisted pull-up machine or bands.
• This movement builds impressive back and arm strength over time.