Dip-Cage Hammer-Grip Weighted Pull-Up

- Weight belt or ankle weights (optional)
1. Starting Position:
- Stand in front of a dip cage or pull-up bar.
- Attach a weight belt or secure ankle weights if you are using them for added resistance.
- Grasp the handles of the dip cage or the bar with a neutral grip (palms facing each other).

2. Grip:
- Position your hands shoulder-width apart on the handles or bar.
- Ensure your grip is firm but comfortable.

3. Body Positioning:
- Jump or step up to hang from the handles or bar.
- Allow your arms to fully extend, creating a straight line from your head to your heels.
- Engage your core to keep your body stable.

4. Movement:
- Begin the pull-up by bending your elbows and pulling your body upward.
- Focus on using your back and bicep muscles.
- Bring your chin above the handles or bar without swinging or using momentum.

5. Top Position:
- Hold the top position for a brief moment, ensuring your elbows are down and back remains engaged.

6. Lowering:
- Slowly lower your body back to the starting position, allowing your arms to fully extend again.
- Control the descent to maximize muscle engagement.

7. Repetitions:
- Aim for 3-4 sets of 5-10 repetitions, adjusting the weight as necessary to maintain form.

8. Breathing:
- Exhale as you pull up, and inhale as you lower your body back down.

9. Cool Down:
- After completing your sets, perform some gentle stretches for your arms and back.

Tips:
- Start without additional weight if you are a beginner to focus on form.
- Keep your body straight and avoid swaying during the movement.
- If necessary, use a step or a partner to help you reach the bar if you cannot hang comfortably.