Hammer Grip Pull Up

Hang from the parallel handles, pull your shoulders down, and gently open your chest. The hammer grip is comfortable for your wrists and shoulders but makes it easy to pull only with your arms, so brace your core from the start.

Pull your body up by driving your elbows down alongside your torso. Think about bringing your chest between the handles to use the neutral grip while keeping your back and arms working together.

Pause briefly when your chest reaches handle height, then lower slowly. Keep light shoulder tension at the bottom instead of dropping it suddenly; your next pull will start much more securely.

Feel the area below your armpits and the insides of your elbows shorten together. If your arms dominate, focus more on the elbow path and ease up slightly on how tightly you squeeze the handles.

Kicking your legs or bringing only your chin to handle height creates more momentum than back tension. Because the grip feels comfortable, it is easy to cut the range short; control both the rise and the descent to avoid locking in an arm-dominant pattern.

Exhale as you pull up and inhale as you lower. Steady breathing helps you keep your core engaged and maintain a calm tempo even with a comfortable grip.

The neutral grip works well for practicing top holds and negatives. If you can hold the top for 1 second and resist the descent for 2 to 3 seconds, you will feel a clear difference in back engagement even at the same body weight.