Hammer Grip Pull-Up on Dip Cage Alternative
12 substitute exercises that target the same muscles
Close-Grip Chin-Up
Pull-Up
Ring Wide-Grip Inverted Row on Floor
Suspended Row
Weighted Hang Chin-Up
Inverted Row
Cable Reverse-Grip Straight Back Seated High Row
Close-Grip Pull-Up
Chin-Ups (Narrow Parallel Grip)
Chin-Up (Isometric & Negative)
Chin-Up
Pull-Up (Negative)
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Hammer Grip Pull-Up on Dip Cage trains
Primary Biceps Brachii Latissimus Dorsi
Secondary Brachialis Rhomboids Trapezius Middle Fibers
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