How to Do
How to Do Pull-up with a Hammer Grip
The pull-up with a hammer grip should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the pull-up with a hammer grip.
Beginning
Beginning Pull-up with a Hammer Grip
1. Stand in front of an assisted pull-up machine and grasp the bar's hammer grip section.
Movement
Pull-up with a Hammer Grip Movement
1. Raise your feet off the floor and slowly pull yourself up, squeezing your lats until your shoulders are level with your head.
2. Hold this position for a count of three, then return to your starting position.
3. Repeat for the desired number of reps and sets.
Benefits
Pull-up with a Hammer Grip Benefits
Hammer grip pull ups have a significant advantage in that they provide a balance between the bicep involvement of chin ups and the forearm involvement of regular pull ups.
Exercise Aliases
Neutral Grip Pull Ups, Weighted Hammer Grip Pull.
