Weighted Hammer Grip Pull up on Dip Cage Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Pectoralis Major Sternal Head, Trapezius Lower Fibers, Teres Major, Trapezius Middle Fibers, Brachioradialis, Brachialis
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Hammer Grip Pull Up
How to: Weighted Hammer Grip Pull up on Dip Cage
- Stand beneath a dip cage with your hands in a hammer grip position (palms facing each other).
- Pull yourself up until your chin is above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of strength.
- Neglecting to keep shoulders retracted.
- Poor grip position.
Modifications
- Use a resistance band for assistance.
- Perform without added weight if new to the exercise.
Tips
- Engage your core to stabilize your body during the pull.
- Focus on a controlled movement rather than swinging.
- Warm up your shoulders to avoid strain.
Tags
back
pull-up
strength
latissimus dorsi
upper body
weighted