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.

How-to-do Steps

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.

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Muscles Worked

Hammer-Grip Pull-up on Dip Cage primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Lats40%

Secondary

Biceps20%

Forearms20%

Shoulders10%

Traps10%

Equipment

Special Bar

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Hammer-Grip Pull-up on Dip Cage work?

Hammer-Grip Pull-up on Dip Cage primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Special Bar.

How many sets and reps should I do for Hammer-Grip Pull-up on Dip Cage?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Hammer-Grip Pull-up on Dip Cage suitable for beginners?

Hammer-Grip Pull-up on Dip Cage is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.