Hammer Grip Pull-Up on Dip Cage
Gym Exercise Card
Equipment
The hammer grip pull-up targets the upper body muscles using a neutral grip, enhancing grip strength and promoting balanced muscle development. It's a variation of the standard pull-up that reduces strain on the shoulders while effectively working back, biceps, and forearms.
How to do it
- Grasp the handles with palms facing each other at shoulder-width.
- Hang with arms fully extended and feet off the ground.
- Pull your body upward until your chin is level with the handles.
- Lower yourself slowly to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Biceps Brachii Latissimus Dorsi
Secondary Brachialis Rhomboids Trapezius Middle Fibers
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