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Hammer Grip Chin-Up

Step by step instructions, muscle activation and variants for the Hammer Grip Chin-Up.

MediumMiddle back

About this exercise

A bodyweight pulling exercise performed with palms facing each other (neutral or hammer grip) on a pull-up bar fitted with parallel handles. The neutral grip places the biceps in a mechanically strong position and reduces stress on the wrists and elbows compared to supinated or pronated chin-up variations.

How to Perform

  • Grip the parallel handles with palms facing each other and hang at full arm extension
  • Retract and depress your shoulder blades to engage your back before pulling
  • Drive your elbows down and back, pulling your chest toward the bar until your chin clears the handles
  • Squeeze your lats and biceps at the top of the movement
  • Lower yourself slowly and under control back to a dead hang
  • Keep your core braced and avoid excessive kipping or swinging

Muscle Activation

Primary
Middle back
Secondary
BicepsCoreLower chest

About the Hammer Grip Chin-Up

The Hammer Grip Chin-Up 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.

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