Hammer-Grip Pull-Up
Auto DetectedA neutral-grip variation of the pull-up that targets lats, biceps, and brachialis to build upper body strength and hypertrophy; easier on shoulders and elbows than traditional pull-ups.
About Exercise
Equipment
Pull-up Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Traps, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
7/10Long Head, Short Head, Brachialis
Shoulders
6/10Rear Delts
Traps
5/10Upper Traps, Mid Traps, Lower Traps
Forearms
4/10Flexors
Abs
3/10Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Grasp parallel handles on a pull-up bar with palms facing each other at shoulder width, hang with arms extended and feet off the ground, core engaged.
- Pull shoulders down and back.
- Drive elbows toward hips to lift body up.
- Continue until chin clears bar top.
- Pause briefly at peak contraction.
- Lower slowly to full arm extension.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Lead with elbows, not hands.
- Keep core tight, no swinging.
Breathing
Inhale as you lower, exhale forcefully as you pull up; brace core throughout.
Tempo
2-1-1
Range of Motion
From full dead hang with arms straight to chin above bar level, maintaining upright torso.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain exists.
- Control descent to prevent joint stress.
- Engage core to minimize sway.
Spotting
Use resistance bands or assisted machine for support; spotter can assist from below if needed.
Common Mistakes
- Using momentum from legs.
- Shrugging shoulders up.
- Incomplete range of motion.
When to Avoid
- Shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Adequate shoulder flexion
- Wrist extension mobility
Build Up First
- Basic upper body strength
- Proper hanging grip capability
Also known as
Neutral-Grip Pull Up, Parallel-Grip Pull Up
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