Elite Physique The New Science of Building a Better Body

Hammer-Grip Pull-Up
VERTICAL PULL
The hammer-grip pull-up is naturally the strongest vertical pulling variation for almost
everyone, thanks to the ideal line of pull on the biceps when your palms are facing each
other. This also means the hammer-grip version is excellent for biceps development.
HOW TO DO IT
1. Grip the handles with your palms facing each other and arms fully extended.
Keep your shoulders pulled down, away from your ears (see figure a).
2. Bend your elbows and pull up until your chin clears your knuckles; squeeze your
shoulder blades together (see figure b).
3. Slowly reverse the motion and repeat.
a
b
ADVANTAGES
• This grip provides the naturally strongest vertical pulling pattern.
• It activates the biceps more than an overhand grip.
COACHING CUES
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• To make it easier, place one foot on a chair in front of you to provide leg drive
for assistance.
• To make it harder, add weight to a chin/dip belt or hold a dumbbell vertically
between your feet.
• Some pull-up devices have hammer handles that are wider or narrower than
what’s shown in the photos, which is perfectly fine.