Weighted Hammer-Grip Pull-Up on Dip Cage
The close neutral-grip pull-up on a power tower with a plate hung from a dip belt; the strong grip lets the added load climb.
How to do it
Setup
A plate on a dip belt, hands close together on the tower with the palms facing each other, dead hang, knees bent behind.
Steps
- Let the plate settle, then pull the chest toward the hands.
- Bring the chin over the hands, elbows close.
- Lower all the way to straight arms.
Common mistakes
Plate swinging into the tower: wait for it to still before each rep. Adding load before clean bodyweight reps: earn them first. Shortening the range as the plate gets heavy: full hang or a lighter plate.
Breathing
Exhale on the pull, inhale lowering.
