Hammer Grip Pull Up on Dip Cage
Description
The hammer grip pull up on dip cage uses the parallel bars of a dip cage to perform pull ups with a neutral hammer grip. The grip places the wrists in a comfortable position and emphasizes the brachialis and lats. It is a strong pull variation.
Equipment Required
Hammer Grip Pull Up Dip Cage Instructions
- Stand under a dip cage with parallel bars at the top.
- Grip the bars with palms facing each other.
- Hang from the bars with arms fully extended.
- Brace your core and keep the body straight.
- Pull the chest up toward the bars.
- Drive the elbows down to the sides.
- Squeeze the lats and biceps at the top.
- Lower with control to a full hang.
Hammer Grip Pull Up Dip Cage Form & Visual
Hammer Grip Pull Up Dip Cage Benefits
- Builds the lats
- Trains the biceps
- Hammer grip variation
- Strong neutral grip pull
- Builds the brachialis
- Useful pull variation
Hammer Grip Pull Up Dip Cage Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Brachialis
- Brachioradialis
Hammer Grip Pull Up Dip Cage Variations & Alternatives
- Pull Up
- Chin Up
- Wide Grip Pull Up
- Neutral Grip Pull Up
