Of all the letters of the alphabet, it appears that N is the one with the least number of exercises.
(But just wait until we get to X — yikes!)
An alphabet workout is a great way to mix up your routine, but we’ve really had to dig deep to find exercises for the letter N. It’s safe to say we stretched the limits here, and you’ll see why!
So let’s get into it: Here’s a (nearly) complete list of exercises that start with N.
Some of the best exercises that start with the letter N are:
- Neutral grip pull-up
- Neutral grip dumbbell curl
- No pressure step-up
- Nilsson curl
- Narrow stance squat
- Neutral grip dumbbell shoulder press
- Neutral grip dumbbell bench press
- Neutral grip skull crusher
- Neutral grip push-up
- Neutral grip inverted row
- Neutral grip lat pulldowns
There are so many things you can do in a Narrow stance or with a Neutral grip — so let’s take a look at all of these movements and why they deserve a spot on this list!
1. Neutral Grip Pull-up
The neutral grip pull-up is a variation of the standard pull-up that can only be done on a pull-up bar that has neutral hand grips.
(Neutral grip refers to your palms facing each other.)
It will place more emphasis on your biceps than your lats when you do the exercise.
How To:
- Stand underneath a pull-up bar and reach up to grab the neutral grips at shoulder width.
- Hand from the bar in a dead hang position, with your shoulder depressed and legs straight.
- Pull up to bring your chin over the bar. Squeeze your biceps in the top position.
- Lower under control and repeat.
Muscles Worked:
- Biceps
- Latisssimus dorsi
- Rear deltoids
- Trapezius
- Rhomboids
2. Neutral Grip Dumbbell Curl (Alternating)
The neutral grip dumbbell curl is also known as the hammer curl. It shifts the emphasis of the exercise from the biceps brachii to the brachioradialis, which runs into the forearm.
It is a good exercise to switch things up from regular dumbbell curls.
How To:
- Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a neutral grip (palms facing each other).
- Keeping your elbows in at the side of your body, curl the left-hand dumbbell up to shoulder level. Squeeze the bicep tightly in the top position.
- Lower under control and repeat with the right hand.
Muscles Worked:
- Biceps brachioradialis
- Biceps brachii
3. No Pressure Step-up (Single Leg)
The no pressure step is a joint-friendly version of the step-up that is ideal for seniors and others who have joint issues. It is quite different from the conventional step up in which you unload the weight with every rep.
With this version of the step-up, the pressure stays on the working leg throughout the entire set.
You will need a step up platform and a pair of light dumbbells for this exercise.
How To:
- Stand alongside a step-up platform and place the inside foot on it.
- Lean your upper body over that leg then push up. Once you reach your full height, rather than touching the trailing foot down, leave it off the platform.
- Without letting gravity completely take over, shift your weight as if to step back down, but leave the foot on the platform and repeat with the same lead leg.
Muscles Worked:
- Glutes
- Quadriceps
- Calves
- Deltoids
4. Nilsson Curl
The Nillson curl is similar to a chin-up but adds a curling element by locking your forearms in place and putting all the emphasis on your biceps.
You will need a squat rack and two unloaded barbells for this exercise.
How To:
- Set up for the exercise by setting the safety bars on the squat rack just above shoulder height. Place a barbell on them at the back of the rack or against the cage,
- Set the second barbell up so that it rests on the barbell supports, or j cups, above the first barbell. The distance between the two bars should match the length of your forearms.
- Grip the top bar and rest your elbows against the bottom bar, locking your forearms in place.
- From a hanging position with your knees bent and feet crossed, flex your elbows by squeezing your biceps.
- Bring your chin up and over the bar. Squeeze the biceps tightly in the top position.
- This is a difficult exercise that really isolates the biceps. Until you get stronger at the move, you may have to use your legs to provide as much assistance as necessary. Then, as you become stronger, you will not need the support of your lower body to perform the movement.
Muscles Worked:
- Biceps
- Deltoids
- Latissimus dorsi
5. Narrow Stance Squat
The narrow stance squat is a variation of the standard squat that provides a number of benefits. It allows for a deeper squat position, reduces the stress on the hip joint, and helps to make your squat stronger.
The version described below is done with a kettlebell, but you can also do it with a dumbbell (or no weight at all).
How To:
- Grab the handle of a kettlebell so that the bell hangs down, resting against the back of your forearm.
- Get into the rack position, with your upper arm nearly vertical and pressed firmly into your side. Your elbow should be flexed nearly maximally so that the forearm is also nearly vertical. The hand holding the kettlebell should be just in front of your chest.
- Stand with a narrow stance and with your feet pointed forward and parallel to each other. Elevate your heels on plates, or use a slant board (alternatively you can wear weightlifting shoes with a 0.75-inch heel drop).
- Draw your body down by flexing at the knees, ankles and hips.
- Stop the eccentric movement when you reach a deep squat.
- Reverse the direction into a concentric pushing movement.
- Extend your non-working arm for balance.
Muscles Worked:
- Quadriceps
- Glutes
- Abdominals
6. Neutral Grip Dumbbell Shoulder Press
The neutral grip dumbbell press is a variation of the standard press with front facing grip. The advantage of the neutral grip is that it places less stress on the anterior deltoid.
It also reduces horizontal abduction of the shoulder joint, easing stress on the shoulder joint.
How To:
- Sit on a back-supported bench with a pair of dumbbells in your hands. Bring the weights up to shoulder level with a neutral grip (palms facing each other).
- Maintaining a neutral spine, press the dumbbells up and together. Stop just short of full arm lockout to keep tension on the working muscles.
- Lower under control and repeat.
Muscles Worked:
- Anterior (front) deltoids
- Pectorals
- Triceps
7. Neutral Grip Dumbbell Bench Press
The neutral grip dumbbell bench press allows you to de-emphasize the front deltoids, which often take over on the barbell bench press.
By holding the dumbbells with a neutral grip you reduce horizontal abduction of the shoulder joint.
How To:
- Lie on a flat bench with a pair of dumbbells in your hands. Bring your arms to arm’s length directly above your mid-chest. Your palms should be facing each other in a neutral grip.
- Bend the elbows to bring the weights down the sides of your chest, Stop when your upper arms are parallel to the floor.
- Press the weights back up and in to touch each other above the midline of your sternum.
- Lower under control and repeat.
Muscles Worked:
- Pectorals
- Anterior (front) deltoids
- Triceps
8. Neutral Grip Skull Crusher
The neutral grip skull crusher is a variation of the standard grip dumbbell skull crusher.
This version of the exercise allows you to better isolate the triceps and keep the much stronger triceps out of the movement.
How To:
- Lie on a flat bench with a pair of dumbbells in your hands. Lift the weights to arm’s length above your chest, with your elbows in at the sides of your body. Position your hands into a neutral grip, with your palms facing each other.
- Without moving the shoulders or upper arms, bend your elbows to bring the dumbbells down to the sides of your head. They should end up by your ears.
- Press through the triceps to return to the start position.
Muscles Worked:
- Triceps
- Pectorals
- Anterior (front) deltoids
9. Neutral Grip Push-Up
The neutral grip push up can be done on your knuckles or while gripping onto some sort of raised bar that you can hold with your palms facing each other. This grip reduces stress on the shoulder joint and is more natural for the wrists.
The version described here is done on the knuckles.
How To:
- Get down on the floor in a top push-up position with your hands shoulder-width apart and directly under your shoulders. Rest on your knuckles.
- Keeping your back neutral and maintaining a straight line from your neck to your heels, descend down to a full push up position, where your chest actually touches the floor.
- Press back to the start position.
Muscles Worked:
- Pectorals
- Anterior (front) deltoids
- Triceps
10. Neutral Grip Inverted Row
The neutral grip inverted row allows you to target your lats and biceps without putting undue stress on your shoulder joint and wrists.
You will need to use a bar or frame with a neutral grip ability.
How To:
- Lie under a frame with a neutral grip ability. The frame should be just slightly higher than your outstretched arms. Grab the frame a little wider than shoulder-width apart with neutral grip and your heels on the floor. Your body should form a 30-degree angle in this start position.
- Pull your body up to the frame. In the top position squeeze your shoulder blades together.
- Lower under control and repeat.
Muscles Worked:
- Latissimus dorsi
- Biceps
11. Neutral Grip Lat Pulldowns
The neutral grip lat pulldown allows you to work the lats without putting too much stress on the shoulder joint.
How To:
- Place a neutral grip handle on a lat pulldown machine. Sit on the machine with your knees under the pads and adjust the seat height. Select the appropriate weight.
- Reach up to grab the handle with a neutral grip. Stretch out your lats, depressing your shoulders and thrusting your chest up.
- Pull down, bringing the elbows down and back to full contraction.
- Hold the bottom position for a second then return to the start position under control.
Muscles Worked:
- Latissimus dorsi
- Trapezius
- Rhomboids
- Deltoids
- Triceps
Wrapping Up
Now you don’t have to scratch your head when it comes to fitting an N exercise into your alphabet workout. You’ve got eleven of them that you can use.
You’ll notice that quite a few of them are neutral grip exercises. As the exercise descriptions indicated, using a neutral grip is easier on the shoulder joint and the wrists than the standard pronated or supinated grips.
A neutral grip also allows you to focus more on the target muscle when doing exercises like the dumbbell press and skull crusher.
For more letter workouts, see:
Hope this helps!