Weighted Hammer Grip Pull up on Dip Cage

Description

How to Do Weighted Hammer Grip Pull up on Dip Cage

1. 1
   Setup

   Attach a weight belt with the desired additional weight, or securely hold a dumbbell between your feet/ankles.

2. 2
   Setup

   Stand directly under the parallel bars of a dip cage and grip them with a neutral (hammer) grip, palms facing each other, slightly wider than shoulder-width.

3. 3
   Setup

   Hang freely with your arms fully extended, shoulders retracted and depressed, and a slight bend in your knees if holding a dumbbell to keep it secure.

4. 4

   Engage your lats and pull your body upward by driving your elbows down towards your hips, keeping your chest up and core tight.

5. 5

   Continue pulling until your chin clears the level of your hands, squeezing your shoulder blades together at the top of the movement.

6. 6

   Slowly and with control, lower your body back to the starting position with fully extended arms, maintaining tension throughout the entire descent.

Tips

• Maintain a controlled eccentric phase by actively resisting gravity on the way down, which maximizes muscle growth and strength gains.
• Focus on lat engagement by initiating the pull with the sensation of driving your elbows downwards, rather than solely pulling with your biceps.
• Keep your core braced and tight throughout the entire movement to prevent unwanted swinging and maintain a stable, efficient pull.
• If struggling with the full range of motion, consider using a spotter to assist with the final portion of the pull or the controlled descent.

Common Mistakes

• ×Swinging or kipping to complete the pull reduces the effectiveness of the exercise; instead, focus on a strict, controlled movement by engaging your back and arms.
• ×Not achieving full range of motion, either by not clearing the bar at the top or not fully extending the arms at the bottom, limits muscle activation; ensure a complete pull and full hang.
• ×Shrugging your shoulders towards your ears during the pull can strain the neck and shoulders; actively depress and retract your scapulae to protect your shoulders and better engage your lats.