Hammer Grip Pull-up on Dip Cage
The Hammer Grip Pull-up on Dip Cage targets your back, biceps, and shoulders. This exercise is performed using a dip cage with a neutral grip.
- Start by grasping the handles with a hammer grip, palms facing each other.
- Engage your core and pull your body upward until your chin is above the handles.
- Lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
How to perform the Hammer Grip Pull-up on Dip Cage
- Set up. Set up in a stable, balanced starting position appropriate for the Hammer Grip Pull-up on Dip Cage using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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