Back · Bodyweight
Hammer Grip Pull-up on Dip Cage
How to do the hammer grip pull-up on dip cage, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grip the parallel neutral-grip handles on a dip cage with palms facing each other. Hang at full stretch, then pull your body up until your chin clears the handles, and lower back down with control.
- 1Pull until your chin clears the handles and feel your lats and biceps
- 2work
- 3Start each rep by drawing your shoulder blades down and back
- 4Pause briefly at the top, then lower slowly for full range
Common mistakes
- Don't swing or kick your legs to get up
- Avoid shrugging your shoulders or straining your neck
- Don't use momentum; keep each rep clean and controlled
Muscles worked
The hammer grip pull-up on dip cage mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the hammer grip pull-up on dip cage for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.