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
- Trapezius Lower Fibers, Teres Major, Trapezius Middle Fibers, Brachioradialis, Brachialis
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Neutral Grip Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Hammer Grip Pull-up on Dip Cage
- Start by positioning yourself under the dip cage.
- Grip the handles with palms facing each other.
- From a hang position, pull your body upwards until your chin surpasses the bar.
- Lower yourself slowly to the starting position.
Common Mistakes
- Swinging body during the movement instead of using controlled motion.
- Not lowering down fully, which prevents full muscle engagement.
- Overgripping the bar which can lead to wrist pain.
Modifications
- Use a resistance band to assist in the movement.
- Perform negative pull-ups if unable to perform a full pull-up.
Tips
- Engage your core to stabilize your body during the pull-up.
- Ensure your grip is firm to maximize muscle engagement.
- Lower yourself down slowly for better muscle engagement and control.
Hammer Grip Pull-up on Dip Cage Alternatives
Tags
pull-up
back
strength
body weight
latissimus dorsi
upper body
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