Hammer-Grip Pull-up on Dip Cage

Expert Advice

Engage your core and maintain a slight bend in your elbows throughout the movement to protect your joints and increase muscle engagement.

Position yourself inside a dip cage with a neutral grip (palms facing each other) on the special bar.
Hang with your arms fully extended, shoulders down and back.
Exhale as you pull yourself up until your chin is over the bar, focusing on using your lats.
Hold the top position briefly, then inhale as you lower yourself back to the starting position with control.
Repeat for the desired number of repetitions.

Primary

Lats40%

Secondary

Biceps20%

Forearms20%

Shoulders10%

Traps10%

Equipment

Special Bar

Exercise Type

Strength