Weighted Hammer Grip Pull up on Dip Cage

Master the weighted hammer grip pull-up on a dip cage to build a powerful back, strong biceps, and forearms.

AdvancedBack Weighted

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Weighted Hammer Grip Pull up on Dip Cage

Compound

Weighted One Hand Pull-up

Back · Weighted

VeryHigh

Compound

Wide Grip Pull Up on Dip Cage

Back · Body weight

Advanced

Compound

Weighted Pull Up

Back · Weighted

Advanced

Compound

Weighted Close-Grip Chin-up on Dip Cage

Back · Weighted

Advanced

Description

A pull up exercise using a hammer grip and additional weights, performed on a dip cage. This exercise primarily targets the lats, with secondary focus on the biceps and forearms.

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How to do Weighted Hammer Grip Pull up on Dip Cage

01
Setup
Attach a weight belt with the desired additional weight, or securely hold a dumbbell between your feet/ankles.
02
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.
03
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.
04
Engage your lats and pull your body upward by driving your elbows down towards your hips, keeping your chest up and core tight.
05
Continue pulling until your chin clears the level of your hands, squeezing your shoulder blades together at the top of the movement.
06
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.

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Questions

Is Weighted Hammer Grip Pull up on Dip Cage good for beginners?

Weighted 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 Weighted Hammer Grip Pull up on Dip Cage?

You need Weighted to perform Weighted 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 Weighted Hammer Grip Pull up on Dip Cage?

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.

What are common mistakes when doing Weighted Hammer Grip Pull up on Dip Cage?

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.