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Hammer Grip Pull-up on Dip Cage
The hammer grip pull-up on a dip cage is a compound bodyweight pulling exercise where the palms face each other throughout the movement. It targets the latissimus dorsi, brachialis, and biceps with less joint stress on the shoulders than standard pull-ups, making it a great anchor movement for an upper-body workout.
- Equipment
- Machines
- Type
- Strength
- Animation
- Men
How to do it
- Grip the parallel bars of a dip cage with your palms facing each other (neutral grip).
- Hang with your arms fully extended.
- Pull yourself up by driving your elbows down until your chin clears the bars.
- Lower yourself back down with control to the starting position.
Common mistakes
- Kicking the legs or swinging the torso uses momentum, taking tension away from the lats and increasing strain on connective tissue.
- Shrugging the shoulders upward transfers the load to the upper trapezius and compromises scapular mechanics.
- Cutting the range of motion short at the top or bottom limits full recruitment of the back and arm flexors.
- Dropping down abruptly without controlling the descent places jarring, uncontrolled stress on the elbows and shoulders.
Tips
- Initiate each pull by actively depressing and retracting your shoulder blades before bending your elbows.
- Drive your elbows straight down toward your ribs rather than flaring them out to the sides.
- Cross your ankles and brace your core throughout the set to prevent your body from swinging.
Sets and reps
For muscle growth, perform 3 to 4 sets of 6 to 12 repetitions with 90 to 120 seconds of rest. For maximal strength, aim for 4 to 5 sets of 3 to 5 reps using added weight on a dip belt, resting 2 to 3 minutes between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why choose a hammer grip pull-up over a regular overhand pull-up?
The neutral hand position places the shoulder joints in a safer anatomical alignment while increasing mechanical advantage for the biceps and brachialis.
What should you do if your shoulders or elbows hurt during this exercise?
Stop the movement immediately, check if the dip cage bar width suits your frame, and consult a healthcare specialist if pain persists.
