Weighted Hammer-Grip Pull-up on Dip Cage
Expert Advice
Engage your lats by pulling your elbows down and back, and avoid swinging to maintain strict form.
How-to-do Steps
- Attach a weight belt or hold a dumbbell between your legs for added resistance.
- Grip the parallel bars of the dip cage with a neutral (hammer) grip.
- Pull your body up until your chin is above the bars, focusing on using your back muscles.
- Lower yourself down with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Hammer-Grip Pull-up on Dip Cage primarily targets the Lats, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Secondary
Biceps20%
Forearms10%
Shoulders10%
Chest10%
Traps10%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Hammer-Grip Pull-up on Dip Cage work?
Weighted Hammer-Grip Pull-up on Dip Cage primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Chest, Traps. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted 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 Weighted Hammer-Grip Pull-up on Dip Cage suitable for beginners?
Weighted 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.
