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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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