Weighted Hammer Grip Pull-Up on Dip Cage Alternative
12 substitute exercises that target the same muscles
Weighted Hang Chin-Up
Close-Grip Chin-Up
Close-Grip Pull-Up
Chin-Ups (Narrow Parallel Grip)
Chin-Up (Isometric & Negative)
Pull-Up
Chin-Up
Weighted Chin-Up
Lever Assisted Standing Chin-Up
Wide-Grip Rear Pull-Up
Commando Pull-Up
Ring Wide-Grip Inverted Row on Floor
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 Weighted Hammer Grip Pull-Up on Dip Cage trains
Primary Latissimus Dorsi
Secondary Biceps Brachii Brachialis Brachioradialis Rhomboids Teres Major
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