Weighted Hammer Grip Pull-Up on Dip Cage - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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