Hammer Grip Pull-Up On Dip Cage

Muscles worked

Setup

1. Position yourself between the parallel handles of the dip cage or power rack.
2. Grasp the handles with a neutral grip (palms facing each other).
3. Hang with arms fully extended, crossing your ankles or bending your knees if necessary to clear the floor.
4. Depress your shoulder blades by pulling them down and away from your ears to engage the lats.

How to do it

1. Exhale as you pull your body upward by driving your elbows vertically down toward your hips.
2. Continue the pull until your chin clears the level of the handles or your upper chest reaches the grips.
3. Inhale as you lower yourself back to the starting position using a controlled 3-second eccentric tempo.
4. Stop just short of a dead hang to maintain constant tension on the target muscles.

Form checklist

• Keep your chest driven upward toward the handles throughout the movement.
• Avoid 'shrugging' at the top; keep your shoulders retracted and depressed.
• Minimize lower body swinging or 'kipping' by keeping your core and glutes tight.
• Ensure your elbows stay tucked close to your ribcage rather than flaring outward.
• Maintain a neutral neck position, looking slightly upward but not straining the spine.

Pro tips

• Focus on the 'elbow drive'—imagine you are trying to elbow someone standing behind your waist to maximize lat recruitment.
• At the top of the rep, squeeze your shoulder blades together as if trying to pinch a pencil between them for better rhomboid activation.

Make it harder

• Perform a 2-second isometric hold at the peak of the contraction.
• Attach a weight belt or wear a weighted vest to increase the total load.

Frequently asked

What muscles does the hammer grip pull-up on dip cage work?

The hammer grip pull-up on dip cage primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the hammer grip pull-up on dip cage?

The hammer grip pull-up on dip cage uses pull up bar.

Is the hammer grip pull-up on dip cage good for beginners?

The hammer grip pull-up on dip cage is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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