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Weighted Hammer Grip Pull-Up on Dip Cage

Step by step instructions, muscle activation and variants for the Weighted Hammer Grip Pull-Up on Dip Cage.

HardMiddle back

About this exercise

The weighted hammer grip pull-up on a dip cage uses the neutral (parallel) handles of a dip station to perform pull-ups with added weight. The neutral grip places the lats and biceps in a strong position and reduces wrist and elbow stress, while the additional load increases the challenge for building back thickness and upper-body pulling strength.

How to Perform

  • Attach a weight belt or hold a dumbbell between your feet, then grip the neutral-grip handles of the dip cage with palms facing each other
  • Hang at full arm extension with your core engaged and shoulders slightly depressed
  • Pull yourself up by driving your elbows toward your hips until your chin clears the handles
  • Hold briefly at the top, then lower yourself under control back to full arm extension
  • Avoid swinging or using momentum — keep the movement strict throughout
  • Complete all reps with proper form before dismounting

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmMiddle chestTrapezius

About the Weighted Hammer Grip Pull-Up on Dip Cage

The Weighted Hammer 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.

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