Master the Hammer Grip Pull-ups

What is the Hammer Grip Pull-ups?

If you‘re looking for a challenging upper body workout, look no further than the hammer grip pullups. This exercise targets your back, shoulders, and arms, and can be performed with a variety of grip positions. To do a hammer grip pullup, start by gripping the bar with your palms facing each other. From there, pull yourself up until your chin is over the bar. Lower yourself back down to the starting position, and repeat for reps. If you‘re new to this exercise, start with a narrow grip and gradually widen your grip as you get stronger.

You can also mix up your grip position from set to set to target different muscles. Give the hammer grip pullup a try and see how it compares to other upper body exercises.


The hammer grip pull-ups are challenging move for several reasons. First, the grip is much more difficult than a standard pull-up grip, making it harder to complete the move. Second, the hammer grip puts more stress on the shoulders and elbow joints, making it a riskier move for those with any history of joint pain.

Despite the challenges, the hammer grip pull-ups are an excellent move for building upper body strength, particularly in the back and shoulders. If you’re up for the challenge, why not give it a try!

Most people think that the only way to do a pull-up is with an overhand grip, but that’s not the case! Hammer grip pull-ups are a great variation that work your back and biceps in a different way. Here’s how to do them:

  1. Start by grabbing the pull-up bar with your palms facing each other.
  2. Use your back and biceps to lift your body up until your chin is over the bar.
  3. Lower yourself down slowly and repeat for as many reps as you can.

Hammer grip pull-ups are a great way to mix up your pull-up routine and work your muscles in a different way. Give them a try next time you’re at the gym!



The Benefits of the Hammer Grip Pull-ups

The hammer grip pullups is a variation of the pullup exercise. The hammer grip is where your palms face each other as you hold onto the bar. This grip is also sometimes referred to as a pronated grip. The hammer grip pullup will work your back muscles just like a regular pullup, but it also targets your biceps a bit more. If youre looking to mix up your pullup routine or want to focus on your biceps a little more, then give the hammer grip pullup a try.

The main benefit of doing the hammer grip pull-up is that it allows you to target the muscles of the back and shoulders more effectively than other exercises. This exercise is also great for building grip strength and improving your posture.

This exercise is simple to do and all you need is a pullup bar and some determination. You can also start slow and use some aids to help you perform the pull-ups if your upper body strength is not enough to lift your body weight. Resistance bands are of good use here and can be incorporated into your hammer grip pull-ups seamlessly.

Here is some more videos on Hammer Grip Pull-ups 


Difference between Regular and Hammer grip pull-ups

The main difference between a regular pull up and a hammer grip pull ups is in the grip. For a regular pull up, the hands are placed palmsdown on the bar, while for a hammer grip pull-ups, the hands are placed palmsfacing each other. This simple difference in grip changes the muscles that are worked during the exercise. The regular pull up works the latissimus dorsi (lats), which are the large, flat muscles on the sides of the back. The biceps and forearm muscles are also used to some extent.

Hammer Grip Pull-Ups

A woman doing Hammer Grip Pull-Ups

The hammer grip pull ups, on the other hand, works the brachialis muscle, which is located on the upper arm, just below the biceps. The brachialis is responsible for elbow flexion, which is the main movement of the hammer grip pull-ups.

The biceps and forearm muscles are still used, but to a lesser extent than in the regular pull up. So, if your goal is to work the muscles of the back, the regular pull up is the better choice. If you want to focus on the biceps and forearm muscles, the hammer grip pull-ups are a better exercise.

All in all, the hammer grip pull-ups is a great exercise for targeting the back muscles, specifically the lats. This exercise can be performed with a variety of grip widths, but the most important thing is to keep the elbows close to the body throughout the movement. The hammer grip pull up is a great exercise for building strength and size of the biceps and forearms, and can be incorporated into any back workout routine to get an effective upper body workout. 

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