Hammer Grip Pull up on Dip Cage
Master the hammer grip pull-up on a dip cage to build a strong back and biceps. This challenging bodyweight exercise enhances upper body strength and grip.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Hammer Grip Pull up on Dip Cage
Description
A pull-up exercise using a dip cage with a hammer grip to strengthen upper body muscles.
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How to do Hammer Grip Pull up on Dip Cage
- 01Setup
Stand facing the dip cage, ensuring the parallel bars are high enough for a full hang. Jump or step up to grasp the parallel bars with a neutral (hammer) grip, palms facing each other, slightly wider than shoulder-width apart.
- 02Setup
Hang fully with arms extended, shoulders relaxed, and feet off the ground. Engage your core and maintain a slight arch in your lower back.
- 03
Initiate the movement by depressing your shoulder blades and pulling your chest towards the bars, leading with your sternum. Exhale as you pull.
- 04
Continue pulling until your chin clears the bars, or your chest touches them, ensuring your elbows are tucked close to your body.
- 05
Slowly lower yourself back to the starting position with controlled movement, fully extending your arms and allowing your shoulder blades to protract. Inhale as you descend.
Tips
- Focus on initiating the pull with your lats by imagining pulling your elbows down towards your hips, rather than just pulling with your arms.
- Maintain a tight core throughout the movement to prevent excessive swinging and ensure efficient force transfer from your lats.
- Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle engagement and promote strength gains.
- If unable to perform full reps, use an assisted band or negative pull-ups to build strength for the full movement.
Common mistakes
- Avoid using momentum by swinging excessively; keep your core tight and initiate the pull with controlled muscle contraction.
- Ensure you achieve full range of motion by fully extending your arms at the bottom and getting your chin above the bar at the top to maximize muscle activation.
- Prevent shoulder impingement by keeping your shoulders depressed and pulling with your back muscles, not just shrugging your shoulders at the top.
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Get Ellim — FreeQuestions
Is Hammer Grip Pull up on Dip Cage good for beginners?
Hammer Grip Pull up on Dip Cage is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Hammer Grip Pull up on Dip Cage?
You need Body weight to perform Hammer Grip Pull up on Dip Cage. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Hammer Grip Pull up on Dip Cage?
Focus on initiating the pull with your lats by imagining pulling your elbows down towards your hips, rather than just pulling with your arms. Maintain a tight core throughout the movement to prevent excessive swinging and ensure efficient force transfer from your lats. Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle engagement and promote strength gains. If unable to perform full reps, use an assisted band or negative pull-ups to build strength for the full movement.
What are common mistakes when doing Hammer Grip Pull up on Dip Cage?
Avoid using momentum by swinging excessively; keep your core tight and initiate the pull with controlled muscle contraction. Ensure you achieve full range of motion by fully extending your arms at the bottom and getting your chin above the bar at the top to maximize muscle activation. Prevent shoulder impingement by keeping your shoulders depressed and pulling with your back muscles, not just shrugging your shoulders at the top.
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Free · iPhone only · Available on the App Store