Exercise guide
Weighted Hammer Grip Pull-Up On Dip Cage
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This advanced compound movement uses a neutral grip to target the brachialis and forearms while heavily engaging the lats and traps. Adding external weight significantly increases the mechanical tension required for upper body strength and hypertrophy.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a weight plate to a dip belt around your waist, ensuring it sits comfortably against your hips.
- Position yourself under the neutral (hammer) grip handles of the dip cage or power rack.
- Grasp the handles with palms facing each other and hang with arms fully extended.
- Cross your ankles and engage your core to stabilize the hanging weight.
How to do it
- Exhale and pull your body upward by driving your elbows toward your ribs and retracting your shoulder blades.
- Continue the pull until your chin is above the level of your hands, keeping your chest flared toward the handles.
- Inhale and lower yourself back to the starting position using a controlled 3-second eccentric phase.
- Maintain a full dead-hang stretch at the bottom before beginning the next repetition.
Form checklist
- Keep your shoulders pulled down and away from your ears to avoid shrugging.
- Minimize any swinging or 'kipping' of the legs and the weighted plate.
- Ensure your elbows stay tucked close to your sides rather than flaring out.
- Maintain a proud chest and avoid rounding your upper back at the top of the rep.
Pro tips
- Think about pulling the handles apart as you rise to increase activation in the rear deltoids and mid-traps.
- Focus on the 'mind-muscle connection' by imagining your hands are just hooks and you are pulling from the elbows.
Make it harder
- Incorporate a 2-second isometric pause at the peak of the contraction.
- Slow the eccentric (lowering) phase to 5 seconds to increase time under tension.
Frequently asked
- What muscles does the weighted hammer grip pull-up on dip cage work?
- The weighted hammer grip pull-up on dip cage primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the weighted hammer grip pull-up on dip cage?
- The weighted hammer grip pull-up on dip cage uses pull up bar.
- Is the weighted hammer grip pull-up on dip cage good for beginners?
- The weighted hammer grip pull-up on dip cage is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.