Step by step instructions, muscle activation and variants for the Neutral Grip Pull-Up on Dip Cage.
A neutral-grip pull-up performed using the parallel bars of a dip cage or power rack. The hammer grip reduces stress on the wrists and elbows while powerfully engaging the lats and brachialis, making it a joint-friendly alternative to standard overhand pull-ups.
Common mistakes content is coming soon.
The Neutral Grip Pull-Up on Dip Cage is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.