Hammer-Grip Pull-Up on Dip Cage
The pull-up on a power tower with the hands close and the palms facing each other; the narrow neutral grip is the strongest pulling position for most people.
How to do it
Setup
Hang from the tower with the hands close together, palms facing each other, arms straight, knees bent behind.
Steps
- Pull the chest up toward the hands, elbows close in front of the body.
- Bring the chin over the hands.
- Lower to straight arms under control.
Common mistakes
Crossed feet swinging the body: squeeze the legs still. Elbows flaring wide: keep them in front of the ribs. Chin craning over the bar: the chest rises to the hands.
Breathing
Exhale on the pull, inhale lowering.
