Weighted Hammer Grip Pull-up on Dip Cage
Step by step
How to perform
- Approach the dip cage and take a firm grip on the parallel bars with your palms facing each other, this is known as a hammer grip.
- Pull yourself up by bending your elbows and raising your body until your chin is level with or above your hands.
- Hold the position for a few seconds and then slowly lower yourself back down to the starting position.
- Repeat this process for your desired number of reps, ensuring to maintain proper form throughout the exercise.
Overview
About this exercise
The Weighted Hammer Grip Pull-up on Dip Cage is a strength-building exercise that targets the upper body, specifically the back, arms, and shoulders. It's an ideal workout for individuals at an intermediate or advanced fitness level who aim to increase their upper body strength and muscular endurance. Incorporating this exercise into your routine can enhance your grip strength, improve your body control and stability, and help you achieve a more defined upper body physique.
Coaching cues
Form tips
A common mistake is using momentum to pull oneself up. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Ensure your movements are slow and controlled.
Keep your body as straight as possible throughout the exercise. Avoid swinging or twisting your body, as this could lead to injury and reduces the effectiveness of the exercise.
Make sure to fully extend your arms at the bottom of the movement and pull yourself up until your chin is above the handles. This ensures you are working the muscles through their full range of motion.
Breathe out as you pull yourself up and breathe in as you lower
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