Hammer Grip Pull up on Dip Cage Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Teres Major, Infraspinatus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Close Grip Pull-Up, Neutral Grip Pull-Up
Visualised Target Muscle Groups
Front
Back
How to: Hammer Grip Pull up on Dip Cage
- Stand in front of the dip cage and grip the bars with a neutral grip (palms facing each other).
- Jump or step up to get into starting position, with arms fully extended.
- Engage your core and pull your body up until your chin is above the bars.
- Lower your body back down with control until your arms are fully extended again.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to swing the body upwards.
- Allowing shoulders to hunch towards the ears.
- Not fully engaging the back muscles.
Modifications
- Use resistance bands for assistance if needed.
- Perform negative pull-ups to build strength.
Tips
- Engage your core while performing the pull-up.
- Keep your shoulders down away from your ears.
- Focus on a controlled movement both upwards and downwards.
Hammer Grip Pull up on Dip Cage Alternatives
Tags
back
pull-up
strength
latissimus dorsi
upper body
bodyweight
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