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All forearms exercisesForearms · Calisthenic

Hammer-Grip Pull-Up

Neutral grip pull-up reduces shoulder strain while still hitting the lats and brachialis.

IntermediateNeutral-grip bar4 × 5–10
Hammer-Grip Pull-Up demonstration thumbnail — Hammer Grip /neutral grip Pull Ups my favourite @faridberlin
Lats / forearmsNeutral-grip bar

Hammer-Grip Pull-Up

Demo · Farid Berlin

Verified Hammer-Grip Pull-Up demonstration by Farid Berlin. Click to play.

How to do the Hammer-Grip Pull-Up

  1. 1Full hang
  2. 2Drive elbows down
  3. 3Neutral grip throughout

Benefits of the Hammer-Grip Pull-Up

  • Builds strength and size in the lats / forearms through a full, controlled range of motion
  • Also trains biceps as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services