Bodyweight

Hammer Pull Up

The Hammer Pull Up, a Pull Up variation, strengthens and stabilizes the upper body by targeting the back, shoulders, and arms. The exercise uses a neutral grip pull-up bar with palms facing each other.
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Hammer Pull Up instructions
Step-by-step instructions
1
Stand directly under a pull-up bar with your feet shoulder width apart.
2
Grasp the bar with both hands facing towards you, about shoulder-width apart. Keep your elbows bent slightly.
3
Pull your body upwards using your arms and back until your chest is nearly touching the bar.
4
Hold this position for a second before slowly lowering yourself back to the starting position.
5
Avoid using your legs to gain momentum and aim for slow, controlled movements to maximize the effectiveness of the exercise.
Stand directly under a pull-up bar with your feet shoulder width apart.
Grasp the bar with both hands facing towards you, about shoulder-width apart. Keep your elbows bent slightly.
Pull your body upwards using your arms and back until your chest is nearly touching the bar.
Hold this position for a second before slowly lowering yourself back to the starting position.
Avoid using your legs to gain momentum and aim for slow, controlled movements to maximize the effectiveness of the exercise.
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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