Rig Pull Up Neutral Grip Hold

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The rig pull up neutral grip hold workout is a highly effective exercise for engaging the lats.

By using the rig, this workout allows for a neutral grip position, which targets the lats more directly.

The rig provides stability and support, enabling individuals to focus on engaging the lats without overstressing auxiliary muscles.

Overall, this workout is a great way to specifically target and strengthen the lats using the rig.

Stand facing the rig, with your feet shoulder-width apart.
Reach up and grab the neutral grip handles with your palms facing each other.
Hang from the handles, fully extending your arms and relaxing your shoulders.
Engage your core and squeeze your glutes to maintain a straight body position.
Pull yourself up by bending your elbows and driving them down towards your hips.
Continue pulling until your chin is above the handles, keeping your elbows close to your body.
Lower yourself back down to the starting position by extending your arms fully.

Start by positioning yourself under the rig, gripping the neutral handles with your palms facing each other. Keep your arms fully extended and your shoulders relaxed, allowing your lats to fully engage.
Imagine pulling your shoulder blades down and back, as if you are trying to squeeze a pencil between them. This will help activate your lats and create a solid foundation for the exercise.
As you begin the pull up, focus on driving your elbows down towards your hips. This will ensure that your lats are doing the majority of the work, rather than relying on your biceps or shoulders.
Throughout the movement, keep your core tight and your body in a straight line. Avoid swinging or using momentum to complete the exercise. This will help you maintain proper form and maximize the engagement of your lats.
Remember to breathe! Inhale as you lower yourself down and exhale as you pull yourself up. This will provide you with the necessary oxygen and energy to perform the exercise effectively.