Smart Workout Diary

Pull-Up Hammer Grip

The neutral-grip pull-up is a bodyweight vertical pulling exercise performed on parallel handles with the palms facing each other. It primarily trains the lats and upper back, while the biceps, forearms, and shoulders assist. It supports upper-body pulling strength, grip strength, and body-control development.

Demonstration

Pull-Up Hammer Grip — demonstration 1
Pull-Up Hammer Grip — demonstration 2

Instructions

  1. Stand beneath parallel pull-up handles and grip them firmly with your palms facing each other.
  2. Hang with straight arms, then set your shoulders down and back while keeping your ribs controlled and your body stable.
  3. Exhale and pull your elbows down toward your sides until your chin reaches handle height or clears the handles.
  4. Pause briefly without craning your neck, then inhale as you lower under control to a full hang.
  5. Keep the movement smooth and stop if you feel sharp pain in the shoulders, elbows, or hands.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Intermediate

Technique tips

  1. Start each repetition from an active hang: avoid letting the shoulders rise toward your ears.
  2. Do not swing or kick: brace your abdomen and keep your legs quiet to limit momentum.
  3. Use a controlled range: lower fully if comfortable, but do not force a painful shoulder position.
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