How to Do
How to Do Hammer Grip Pull-up
The hammer grip pull-up 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 hammer grip pull-up.
Beginning
Beginning Hammer Grip Pull-up
1. Stand in front of an assisted pull-up machine and grasp the bar's hammer grip section.
Movement
Hammer Grip Pull-up 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
Hammer Grip Pull-up 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.
