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Lats · Intermediate

Hammer Grip Pull up on Dip Cage

Vertical pulling drill that develops back and arm strength using bodyweight, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Pull Up Bar

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand in front of the dip cage and grip the bars with a neutral grip (palms facing each other).
  2. 02Jump or step up to get into starting position, with arms fully extended.
  3. 03Engage your core and pull your body up until your chin is above the bars.
  4. 04Lower your body back down with control until your arms are fully extended again.
  5. 05Repeat for the prescribed repetitions.

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