What muscles does Hammer Grip Pull Up work?

Hammer Grip Pull Up primarily works the Upper Lats, Lower Lats. Secondary muscles engaged include Mid Back, Rear Delts, Biceps Long Head, Biceps Short Head, Forearms, Teres, Serratus.

What equipment do I need for Hammer Grip Pull Up?

Hammer Grip Pull Up uses Pull-up Bar. You can track your sets, reps and progress for this exercise in the Fitnotes X app.

How do I perform Hammer Grip Pull Up with correct form?

1. Grip bar slightly wider than shoulders 2. Palms facing away from you 3. Hang with arms extended 4. Pull up until chin clears bar 5. Drive elbows down and back

Is Hammer Grip Pull Up a back exercise?

Yes, Hammer Grip Pull Up is categorized under Back in the Fitnotes X exercise library. Browse more back exercises at https://fitnotesx.com/exercises/?cat=Back.

Hammer Grip Pull Up

Pull-up performed with a neutral (palms-facing) hammer grip on a dip-cage neutral-grip handle; biases brachialis and biceps more than wide-grip pull-ups.

Technique

Grip bar slightly wider than shoulders
Palms facing away from you
Hang with arms extended
Pull up until chin clears bar
Drive elbows down and back
Lower with control
Full range of motion

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