Strength

Weighted Hammer Pull Up

The Weighted Hammer Pull Up is an advanced workout for arms, shoulders, and back muscles to enhance upper body strength and muscular definition. Added weight boosts intensity and workout effectiveness.

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Weighted Hammer Pull Up instructions

Step-by-step instructions

Stand beneath a pull-up bar with a weighted belt around your waist or a dumbbell placed between your feet.

Grasp the bars with a shoulder-width grip, palms facing towards your body.

Pull your body upward until your chest is nearly touching the bar, keeping your legs as still as possible.

Hold the position for a moment and then lower your body back down in a controlled fashion.

Repeat for the programmed number of reps, making sure to avoid swinging or jerky movements.

Stand beneath a pull-up bar with a weighted belt around your waist or a dumbbell placed between your feet.

Grasp the bars with a shoulder-width grip, palms facing towards your body.

Pull your body upward until your chest is nearly touching the bar, keeping your legs as still as possible.

Hold the position for a moment and then lower your body back down in a controlled fashion.

Repeat for the programmed number of reps, making sure to avoid swinging or jerky movements.

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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