Weighted Hammer Grip Pull Up

Grip the neutral handles, secure a weight belt or dumbbell, then open your chest and brace your core so your body stays still. Added weight magnifies small swings, so confirm that the load is stable and centered beneath you before you hang.

Pull up by driving your elbows down without momentum. With added weight, it is easy to start lifting only your chin; keep your chest moving between the handles so your back can contract fully.

Pause briefly when your chest reaches handle height, then lower slowly without changing speed even if the weight swings. A faster descent increases stress on your shoulders and elbows, so resist the way down especially carefully on weighted pull-ups.

Focus on your sides shortening as your body rises vertically. If the weight makes you pull only with your arms, reduce it and practice sending your elbows farther back.

After adding weight, shortening the range or swinging into the rep can raise the intensity while quickly lowering your technique quality. Adding load beyond what your grip and shoulders can handle stresses your joints, so protect the range you can control first.

Inhale before you pull to brace your torso, then exhale as you pass the hardest point. Inhale again as you lower to make the descent and preparation for the next rep more stable.

For weighted pull-ups, "how heavy" matters less than how many reps you can perform with the same position and tempo. The right load is one that lets you hold the top for 1 second and resist the descent for 2 seconds without breaking down.