Rack Pull vs Neutral Grip Chin Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Rack Pull more often — 766 sessions vs 328. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Rack Pull and Neutral Grip Chin Up for Better Comparison.
Planfit Users' Choice about Rack Pull vs Neutral Grip Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 328 for Neutral Grip Chin Up.
Popularity is not the whole answer. Rack Pull and Neutral Grip Chin Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How to Rack Pull
Rack Pull muscles worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Rack Pull, alternative exercises, and its benefits, check it out here. Check out the Rack Pull Guide page of our blog!
How to Neutral Grip Chin Up
Neutral Grip Chin Up muscles worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Neutral Grip Chin Up, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Chin Up Guide page of our blog!
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