Dip-Cage Hammer-Grip Pull-Up
Hammer-grip pull-ups from a dip cage are a challenging variation that builds serious upper-body strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Hammer Grip Pull Up on Dip Cage
1. Starting Position:
Stand below the dip cage or pull-up bar.
Reach up and grasp the handles with a hammer grip (palms facing each other).
Your hands should be shoulder-width apart.
Grip and Hang:
Jump or step up to get your chin above the bar.
Allow your arms to fully extend, so your body is hanging down. Keep your feet off the ground.
Engaging Your Muscles:
Engage your core and back muscles. Keep your shoulders pulled down and away from your ears to avoid strain.
Pulling Up:
Begin the movement by pulling your elbows down towards your sides.
Focus on using your back muscles, while keeping your body straight and avoiding swinging.
Chin Above the Bar:
Continue to pull until your chin is above the bar. This is the peak of the movement.
Hold momentarily at the top to maximize muscle engagement.
Lowering Down:
Slowly lower your body back to the starting position.
Keep control as you descend, ensuring that your arms are fully extended at the bottom.
Repetition:
Aim to perform 3 sets of 5-10 repetitions, depending on your strength level.
Rest for 60 seconds between sets.
Tips for Beginners:
If you find the full pull-up challenging, start with assisted variations (using a resistance band or a partner).
Focus on proper form rather than the number of repetitions.
Gradually increase your strength and repetitions as you become more comfortable with the movement.