Weighted Hammer Grip Pull-up on Dip Cage
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Weighted
- Körperregion
- Back
- Typ
- Strength
The Weighted Hammer Grip Pull-up on Dip Cage is a loaded vertical pulling exercise performed on the parallel handles of a dip cage with a neutral, palms-facing grip. It primarily targets the latissimus dorsi while strongly engaging the brachialis, brachioradialis, teres major, posterior deltoid, and both the middle and lower trapezius fibers. Adding external load via a weight belt, vest, or dumbbell held between the feet makes it an effective tool for building back thickness and progressive pulling strength.
Weighted Hammer Grip Pull-up on Dip Cage: So führst du sie aus
- 1Attach a weight plate to a dip belt, put on a weighted vest, or grip a dumbbell between your feet before approaching the dip cage.
- 2Take hold of the dip cage's parallel vertical handles with a neutral grip — palms facing each other — and hands roughly shoulder-width apart.
- 3Hang at full arm extension, allowing your shoulder blades to elevate so your lats get a full stretch at the bottom.
- 4Depress your shoulder blades downward and back before bending your elbows, engaging your lats from the start of each rep.
- 5Pull your chest toward the handles by driving your elbows straight down toward your hips, keeping your torso upright or with a slight rearward lean.
- 6Continue pulling until your chin clears the level of the handles, then pause briefly and squeeze your lats and upper back.
- 7Lower yourself under control over 2–3 seconds back to a full hang, letting your shoulder blades re-elevate at the bottom to restore the full range of motion.
- 8Complete all your reps, then step or drop down from the cage safely.
Technik-Tipps
- Initiate every rep with scapular depression before bending your elbows — pulling with your arms first reduces lat recruitment and makes the exercise more biceps-dominant.
- Keep your core braced and your body still throughout the set; any swinging or kipping shifts load away from the lats and increases stress on the shoulder joint.
- Control the descent deliberately — a 2–3 second lowering phase increases time under tension and drives more lat development than dropping quickly.
- Keep your wrists straight and stacked over your forearms rather than letting them bend inward or outward under the added load.
- Start with less added weight than you think you need; extra load amplifies any form breakdown and is easy to add once technique is solid.
Häufige Fehler
- Shrugging the shoulders upward at the top of the rep, which shifts tension onto the upper traps and reduces lat engagement.
- Kipping or swinging the legs to generate momentum, which bypasses the target muscles and places excessive stress on the shoulder joint.
- Not reaching a full hang at the bottom between reps, which shortens the range of motion and limits the lat stretch that drives muscle development.
- Loading too much added weight before bodyweight pull-up form is consistent, causing the movement to break down and increasing injury risk.
- Pulling with the arms before initiating with the shoulder blades, turning the exercise into a biceps-dominant movement rather than a lat-focused one.
Häufig gestellte Fragen
What muscles does the Weighted Hammer Grip Pull-up on Dip Cage work?
The primary target is the latissimus dorsi. The brachialis, brachioradialis, teres major, posterior deltoid, pectoralis major sternal head, and the middle and lower trapezius fibers all act as synergists to assist the movement.
What is a hammer grip and why use it for pull-ups?
A hammer grip means your palms face each other (neutral position), as opposed to the overhand or underhand grips used on a standard pull-up bar. On a dip cage, this is the natural grip the handles allow. The neutral position is generally easier on the wrists and elbows and allows strong engagement of the brachialis alongside the lats.
How do I add weight safely for this exercise?
The most common methods are a dip belt with a weight plate hanging between your legs, a weighted vest, or a dumbbell gripped between your feet. A dip belt gives the most precise load adjustment and keeps the weight stable, making it the preferred option for heavier loads.
How does this exercise differ from a standard overhand pull-up?
The neutral grip shifts some emphasis toward the brachialis and brachioradialis compared to a pronated overhand grip, and many people find it allows a slightly greater range of motion at the shoulder. The movement pattern and primary target muscle — the latissimus dorsi — remain the same.
How much weight should I add?
Begin with a load that lets you complete your target reps with full range of motion and a controlled descent. For most people this means starting with 5–10 kg (10–25 lb) added once bodyweight pull-ups are consistently clean, then progressing in small increments as strength improves.
