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Weighted Hammer-Grip Pull-Up
A progressed variation of the neutral-grip pull-up using external load to increase intensity, targeting the lats and biceps for maximal strength and hypertrophy.
About Exercise
Equipment
Pull-up Bar, , Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Abs, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head, Brachialis
Forearms
6/10Flexors
Shoulders
5/10Rear Delts
Abs
5/10Rectus Abdominis
Traps
4/10Lower Traps
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-240 seconds • Longer rest required for heavy loading.
How to Perform
Secure a weighted dip belt around your waist or hold a dumbbell between your feet, then grasp parallel handles with palms facing each other.
- Brace core tightly to stabilize the weight.
- Drive elbows down to pull body upward.
- Clear the bar with your chin.
- Lower under strict control to full extension.
- Ensure weight does not swing excessively.
Coaching Tips
Form Cues
- Control the load.
- Drive elbows down.
- No swinging.
Breathing
Inhale at the bottom, exhale forcefully as you pull up, and brace hard.
Tempo
2-0-1
Range of Motion
From a full dead hang with arms straight to chin passing above the handles.
Safety
Safety Notes
- Ensure weight is securely fastened.
- Avoid if experiencing elbow tendonitis.
- Use a box to reach the bar safely.
Spotting
Spotter can stabilize the weight plates to prevent swinging.
Common Mistakes
- Swinging the weight.
- Shortening range of motion.
- Rounding shoulders forward.
When to Avoid
- Acute shoulder pain
- Elbow tendonitis
- Lower back strain
Flexibility Needed
- Full shoulder flexion
- Thoracic extension
Build Up First
- 10 strict bodyweight pull-ups
- Strong grip strength
Also known as
Weighted Neutral Grip Pull Up, Weighted Parallel Grip Pull Up
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