Strength

Weighted Hammer Pull Up

The Weighted Hammer Pull Up is an advanced workout for arms, shoulders, and back muscles to enhance upper body strength and muscular definition. Added weight boosts intensity and workout effectiveness.
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Weighted Hammer Pull Up instructions
Step-by-step instructions
1
Stand beneath a pull-up bar with a weighted belt around your waist or a dumbbell placed between your feet.
2
Grasp the bars with a shoulder-width grip, palms facing towards your body.
3
Pull your body upward until your chest is nearly touching the bar, keeping your legs as still as possible.
4
Hold the position for a moment and then lower your body back down in a controlled fashion.
5
Repeat for the programmed number of reps, making sure to avoid swinging or jerky movements.
Stand beneath a pull-up bar with a weighted belt around your waist or a dumbbell placed between your feet.
Grasp the bars with a shoulder-width grip, palms facing towards your body.
Pull your body upward until your chest is nearly touching the bar, keeping your legs as still as possible.
Hold the position for a moment and then lower your body back down in a controlled fashion.
Repeat for the programmed number of reps, making sure to avoid swinging or jerky movements.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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