Neutral grip

Also known as: Parallel grip, Hammer grip

A neutral grip positions the palms facing each other. It is also called a parallel grip, and "hammer grip" is common when describing curls. The forearms are between the pronated position of an overhand grip and the supinated position of an underhand grip.

Neutral grips require handles that allow the hands to face inward, such as dumbbells, parallel pull-up bars, a rope or parallel cable attachment, or multi-grip bars. Examples include hammer curls, neutral-grip pull-ups, rows, and presses. The exact joint position still changes with grip width, handle angle, elbow path, and the rest of the exercise setup.

Some people find a neutral position more comfortable for the wrists, elbows, or shoulders, but it is not universally "joint friendly" or safer. Comfort in one exercise does not establish that the same grip is suitable under every load or range of motion. Existing pain, limited movement, and equipment geometry can all change the experience.

Changing to a neutral grip may alter leverage and which muscles are emphasized, yet the grip name alone cannot predict the size of that change. A neutral-grip pulldown with a narrow handle is different from a wide parallel-grip pull-up, even though both are neutral. Compare performance only when the attachment, width, range of motion, and form are reasonably consistent.

Grip selection should serve the movement and training goal. A handle that allows controlled motion through the intended range is generally more useful than choosing a grip because it is claimed to activate one muscle uniquely. If a neutral grip causes pain, numbness, or loss of control, changing the attachment or seeking appropriate assessment is more sensible than assuming the label makes the setup safe.

See also: