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What Muscles Do Hammer Grip Pull Ups Work?- Explained


What Muscles Do Hammer Grip Pull Ups Work?- Explained
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If you want to bring something new and powerful into your workout, why not try hammer grip pull-ups? It sounds like a challenge that can't be resisted! But this challenge can be worth your efforts.

Not only are they efficient full-body exercises designed for targeting the back, shoulders, and even lower body muscles - but it's also an ideal way of mixing up mundane routines.

Who said exercise couldn't have some fun with it too? So if you want to develop strength & power in no time - Hammer Grip Pull-Ups could just be what you need. Let's get moving!

Hammer pull-ups involve gripping a stationary bar, or a set of handles, in an open-palm grip and then pulling yourself up. Let's delve deeper into the world of hammer grip pull-ups.

What Are Hammer Pull-Ups?

Step up your pull-up game with neutral grip exercises! This exercise is an advanced progression of the traditional pull-up, and it can help you build more muscle and strength. The benefits of hammer pull-ups are plentiful.

They are excellent exercises for building upper body and core strength and can help increase overall body control. They also require you to use a wide range of muscles and movements, which is excellent for developing muscular balance.

Additionally, hammer pull-ups are great for increasing grip strength, which can help improve your performance in other exercises. When performing hammer pull-ups, keeping your form in check is essential.

They are challenging exercises, but with proper technique and form, you can get an effective workout and build more muscle. So, if you're looking for a new exercise to add to your routine, try hammer pull-ups. With neutral grip pull-ups, you can push your muscles to the limit and see results in an instant!

It might take more effort than traditional shoulder-width grips, but that's all part of how these exercises refine muscle growth for maximum efficiency. So if you're looking for an exercise that rewards hard work quickly, this is it!

What Muscles Do Hammer Grip Pull-Ups Work

Building strength? Neutral grip pull-ups are the way to go! By focusing on your unique goals and fitness needs, you can target specific muscle groups with this exercise - like a sculptor crafting their masterpiece. Get ready to bulk up those lats, biceps, and traps, and remember core muscles too!

  • Latissimus Dorsi
  • Teres Major
  • Posterior Deltoid
  • Biceps Brachii
  • Triceps Brachii

Latissimus Dorsi

Latissimus Dorsi

The latissimus dorsi (Lat) is one of the largest muscles in the back. It originates from the lower spine, runs up the back, and connects to the shoulder and arm. The Lat is responsible for shoulder and arm movement and is used in rowing, swimming, and climbing activities.

How Hammer Grip Pull-Up Uses Latissimus Dorsi

A hammer grip pull-up is an exercise that works the lats and other back muscles. The exercise is performed by holding a bar in a neutral grip and using the arms to pull the body up to the bar. The hammer grip pull-up effectively works the Lat, engaging the muscle more than a traditional pull-up.


Furthermore, the hammer grip pull-up can improve grip strength and coordination. In addition to the physical benefits, the hammer grip pull-up can also help improve one's mental well-being. So, the hammer grip pull-up is a great way to strengthen the lats and the other back muscles.

The exercise also helps strengthen the upper back muscles, providing better posture and increased ability to perform everyday tasks.

Teres Major

Teres Major

The teres major is a slender and elongated muscle in the upper back, near the shoulder blade. It is one of the three muscles that make up the posterior rotator cuff and is responsible for adduction and internal rotation of the shoulder joint.

The teres major originates from the inferior angle of the scapula and inserts into the medial lip of the intertubercular groove of the humerus.

How Hammer Grip Pull-Up Uses Teres Major

The teres major is used when performing a hammer grip pull-up, which is performed by gripping a pull-up bar with palms facing each other. The teres major is used to internally rotate the shoulder, drawing the scapulae inwards towards the spine, thereby enabling the body to be pulled up towards the bar.


The hammer grip pull-up is an excellent exercise for strengthening the teres major and the other muscles of the posterior rotator cuff. This exercise is particularly beneficial for strengthening the teres major, as it requires the muscle to work in a near-isometric fashion, which is an effective way to strengthen muscles.

Posterior Deltoid

posterior Deltoid

The posterior deltoid muscle is a muscle in the shoulder located in the back of the shoulder. It is one of the three muscles that comprise the rotator cuff and is responsible for helping to extend, abduct, and rotate the arm. The Hammer Grip Pull-Up is an exercise that uses the posterior deltoid muscle.

How Hammer Grip Pull-Up Uses Posterior Deltoid

It is performed by grasping a pull-up bar with the palms facing each other and then performing a pull-up motion. This grip targets the posterior deltoids more than a traditional pull-up due to the shoulder's emphasis on the back muscles.


The Hammer Grip Pull-Up benefits the posterior deltoid muscle as it helps strengthen and build the muscle. This exercise helps improve shoulder stability, mobility, and posture. Additionally, this exercise can help alleviate shoulder pain and improve overall shoulder health.

Furthermore, the Hammer Grip Pull-Up can help improve upper body strength and power and increase overall athleticism. The pro tip is to apply gym chalk beforehand for better grip.

Biceps Brachii

Biceps Brachii

The biceps brachii muscle is a two-headed muscle between your shoulder and elbow in the upper arm. You can flex your elbow joint and rotate your elbow because of this muscle. It is one of the most visible muscles in the body and is often referred to as the "biceps".

How Hammer Grip Pull-Up Uses Biceps Brachii

Hammer grip pull-up is an exercise that utilizes the biceps brachii muscle. It is performed by gripping a pull-up bar with the palms facing each other in a "hammer grip" position. The arms are then pulled up to the chest level, and the elbows are bent, allowing the body to be raised to the bar.


The hammer grip pull-up is beneficial for developing the biceps brachii muscle. It works the biceps in an isolated fashion, allowing for greater focus on the muscle and more significant gains in strength and size. Additionally, the hammer grip pull-up is easier on the shoulders than other pull-up variations, which can benefit those with shoulder issues. It also helps to improve grip strength and overall upper body strength.

Triceps Brachii

Triceps Brachii

It is three-headed in the back of the upper arm. It is the most significant muscle in the arm and is primarily responsible for extending the elbow joint and assisting in shoulder extension and abduction. It comprises three heads, the long head, the lateral head, and the medial head, converging at the elbow joint.

How Hammer Grip Pull-Up Uses Triceps Brachii

The hammer grip pull-up is an excellent exercise for developing the triceps brachii muscle. This exercise is performed by gripping a pull-up bar with a neutral grip, with the palms facing each other. While pulling the body up, the triceps brachii is activated to assist in elbow extension.

The hammer grip pull-up is an excellent exercise for directly targeting the triceps brachii muscle.


The hammer grip pull-up can be beneficial for strengthening the triceps brachii muscle. This exercise targets the triceps brachii directly, which can help to increase arm strength, size, and definition. The triceps brachii significantly contributes to elbow extension, which is necessary for many daily activities.

Strengthening the triceps brachii with the hammer grip pull-up can help to increase arm strength and improve overall performance.

Hammer Grip Pull-Up Variations

If the standard pull-up isn't your thing, don't worry - plenty of alternative exercises help you get a great upper-body workout. Whether it's an alternate grip or something entirely different, accomplish that arm hulk status without ever doing one single neutral grip pull-up!

Wide Grip Pull Up

Training for arm-hunk status? Forget about traditional pull-ups - there are plenty of alternatives to get your upper body in tip-top shape. From special grips to entirely different exercises. Need something extra intense?

Try a wide grip alternate grip with hands spaced further apart than shoulder width; this variation will give your latissimus dorsi an added challenge.

How to do it

  • Start by standing under the pull-up bar with wider feet than your shoulders.
  • Reach up and grasp the bar with an overhand grip, ensuring your hands are positioned at a wider angle.
  • Pull up your body until your chin is above the bar. Lower yourself to the beginning position and repeat as many times as possible.

Negative Pull-Ups

Negative pull-ups are the perfect way to build strength, even if regular pull-ups don't work for you. Start in a high position and lower yourself - simple as that! With this exercise, your body weight provides resistance to develop arm and back muscles like never before.

It's time to challenge yourself and see how strong those arms are!

How to do it

  • Begin the exercise by jumping and grasping the bar with an overhand grip.
  • Align your hands with your shoulders.
  • Lower down your arms, completely straightened out.


Step up to the bar and grip it with your palms facing you. That's right - chin-ups are designed for those coveted biceps, so forget about pull-ups until later! Keep your shoulders down, don't let momentum ruin this show, and ensure every rep engages core muscles that'll make everyone envious of your killer guns in no time.

How to do it

  • Chin-ups require you to start with your chin over the bar.
  • Lower your body until your arms are completely stretched out.
  • After that, you pull yourself back up until your chin is over the bar and repeat the movement as many times as possible.


1. Are hammer grip pull-ups good?

Absolutely! Hammer grip pull-ups are excellent for targeting your back muscles and building strength. They involve pulling your body up with a wider overhand grip, where both hands face each other, compared to the traditional underhand (chin-up) or neutral grip pull-ups.

2. What do you think about neutral grip pull-ups vs. regular pull-ups?

Both types of pull-ups are beneficial, but neutral grip pull-ups are more beneficial since they reduce strain on wrists and elbows by allowing for a more natural movement pattern than regular pull-ups, which require extreme flexion at those joints where stress accumulates over time if done incorrectly or too often.

3. What is the hammer grip pull-down?

Hammer grip pull-downs are practical and efficient for targeting your back muscles. This exercise is performed by pulling a weighted bar or cable down to your chest with your palms facing each other or using a "hammer" grip rather than the traditional overhead pronated (palms forward) grip.

4. What are neutral grip pull-up benefits?

Neutral grip pull-ups offer several advantages over traditional pull-ups. Firstly, they engage more muscles in your back and arms than regular pull-ups, thanks to how your hands are positioned on the bar. Secondly, having your palms facing each other can help reduce strain on your joints while working out - this helps prevent pain and injury.


Pull-ups are one of the most beneficial exercises you can add to your workout, and they work multiple muscles in the process. Hammer grip pull-ups demand more from your muscles as you stabilize less, triggering greater activation in Latissimus Dorsi, Pectoralis Major, and Deltoid muscles.

Now with this article, you can say goodbye to any confusion about what muscles hammer grip pull-ups work! Therefore, if you're looking for an incredible workout for all your arm muscles, look no further than doing hammer grip pull-ups! Not only does it help improve overall upper body strength effectively, but it gets results almost instantly too.

So try it today, and experiment with other variations to find which ones work best for you!

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