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Hammer Grip Pull Up - Instructions, Variations & Alternatives

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Muscles involved

  • Lats
  • Biceps
  • Rhomboids
  • Deltoids
  • Forearms

Also known as

  • Neutral Grip Pull-Up
  • Close Grip Pull-Up
  • Parallel Grip Pull-Up

How to perform

Close Grip Pull Up - Starting position

Close Grip Pull Up - Starting position

Close Grip Pull Up - Muscle Under Tension

Close Grip Pull Up - Muscle Under Tension

  1. Set up & Starting position (suspended)
    Grasp the parallel bars in a neutral or hammer grip (palms facing each other) with your hands around shoulder-width. Extend your arms and bend your knees if necessary to let your bodyweight hang.

  2. Concentric phase
    Pull your shoulders back and down, then engage the muscles in your arms and back to slowly pull yourself up until your chin is just over the bar or very close to it. Imagine bringing your elbows toward your hips.

  3. Isometric hold (optional) - Pause for a second, make sure your shoulder blades remain back and down.

  4. Eccentric phase
    Slowly lowering yourself down just short of fully extending your arms. Repeat.

The Hammer Pull Up is a variation of the standard Wide Grip Pull Up performed with a neutral or parallel grip.
The Hammer Pull Up and the Chin Up are considered easier than the standart overhand Wide Grip Pull Up as this strong hand position distributes the workload between multiple muscles.

Exercise Alternatives