Strength

Assisted Hammer Pull Up

Boost your upper body strength, grip strength, stability, and endurance with the Assisted Hammer Pull Up. Ideal for beginners and rehab, this exercise targets your shoulders, arms, and back. It’s an easier alternative to traditional pull-ups.

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Assisted Hammer Pull Up instructions

Step-by-step instructions

Stand facing the assisted pull-up machine; adjust the kneepad to fit your height.

Get on your knees on the pad and reach up to the parallel handles.

With palms facing each other, lift your knees off the ground and hang for a moment to stabilize yourself.

Pull up until your chin is at the level of the handles, keep your body vertical and your elbows tight to your body.

Lower yourself slowly, extending your arms fully. Repeat for the programmed number of reps.

Stand facing the assisted pull-up machine; adjust the kneepad to fit your height.

Get on your knees on the pad and reach up to the parallel handles.

With palms facing each other, lift your knees off the ground and hang for a moment to stabilize yourself.

Pull up until your chin is at the level of the handles, keep your body vertical and your elbows tight to your body.

Lower yourself slowly, extending your arms fully. Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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