Dip-Cage Hammer-Grip Weighted Pull-Up

• Weight belt or ankle weights (optional)

1. Starting Position:

• Stand in front of a dip cage or pull-up bar.

• Attach a weight belt or secure ankle weights if you are using them for added resistance.

• Grasp the handles of the dip cage or the bar with a neutral grip (palms facing each other).

2. Grip:

   • Position your hands shoulder-width apart on the handles or bar.

   • Ensure your grip is firm but comfortable.

3. Body Positioning:

   • Jump or step up to hang from the handles or bar.

   • Allow your arms to fully extend, creating a straight line from your head to your heels.

   • Engage your core to keep your body stable.

4. Movement:

   • Begin the pull-up by bending your elbows and pulling your body upward.

   • Focus on using your back and bicep muscles.

   • Bring your chin above the handles or bar without swinging or using momentum.

5. Top Position:

   • Hold the top position for a brief moment, ensuring your elbows are down and back remains engaged.

6. Lowering:

   • Slowly lower your body back to the starting position, allowing your arms to fully extend again.

   • Control the descent to maximize muscle engagement.

7. Repetitions:

   • Aim for 3-4 sets of 5-10 repetitions, adjusting the weight as necessary to maintain form.

8. Breathing:

   • Exhale as you pull up, and inhale as you lower your body back down.

9. Cool Down:

   • After completing your sets, perform some gentle stretches for your arms and back.

Tips:

• Start without additional weight if you are a beginner to focus on form.

• Keep your body straight and avoid swaying during the movement.

• If necessary, use a step or a partner to help you reach the bar if you cannot hang comfortably.