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How to do the Hammer Grip Pull Up On Dip Cage

BackBack & LatsBodyweightIntermediate

The hammer grip pull up on a dip cage is one of the most effective ways to build thick, powerful lats while also developing grip and bicep strength through a more joint-friendly neutral hand position. Master this movement and you build the kind of back that performs as impressively as it looks.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Grip the parallel dip cage handles with palms facing each other, arms fully extended, and shoulders slightly engaged to avoid dead-hanging passively.
  2. Initiate the pull by depressing your shoulder blades and driving your elbows down toward your hips, not flaring them wide.
  3. Pull until your chin clears the handles or your upper chest approaches them, keeping your torso slightly leaned back to maximize lat engagement.
  4. Lower yourself under full control over two to three seconds, achieving complete elbow extension at the bottom before your next rep.

Common mistakes

  • Shrugging the shoulders up at the start instead of setting the scapulae first, which shifts load onto the traps and reduces lat activation — fix this by actively pulling your shoulder blades down before you begin each rep.
  • Using a swinging or kipping motion to complete reps, which bypasses the muscles you are trying to build — fix this by keeping the torso controlled and crossing your feet behind you to reduce body swing.
  • Cutting the range of motion short at the bottom to make reps easier, which limits lat stretch and growth — fix this by pausing briefly at full arm extension each rep before initiating the next pull.

Pro tip — At the very top of each rep, think about pulling your elbows toward your back pockets rather than simply pulling your body up — this mental cue shifts emphasis deeper into the lats and reduces the tendency to over-rely on the biceps as the movement gets hard.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

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