The Hammer Neutral Pull-Up is a functional exercise that targets the muscles of the back, biceps, forearms, and core. This movement is ideal for improving pulling strength and muscular endurance while being shoulder-friendly due to its natural grip position.
Step-by-Step Guide:
- Use a pull-up bar with parallel (neutral) grips and hold the handles with your palms facing each other.
- Hang from the grip with your arms fully extended, keeping your body aligned and your core engaged.
- Pull your body upward by contracting your back and biceps, bringing your chest to the level of your hands.
- Pause briefly at the top, ensuring your shoulders are pulled back and down.
- Lower yourself slowly and in a controlled manner until your arms are fully extended again.
- Perform 8-10 repetitions for 3-4 sets.
Tips
Keep your core tight and avoid swinging your body to complete the movement. Focus on using your back and arms to pull yourself up. If you cannot complete a full repetition, use a resistance band for assistance.
Benefits
Strengthens the back, biceps, and forearms, improves posture, and enhances muscular endurance. This exercise is also less stressful on the shoulders, making it ideal for those with joint discomfort.
Prevention
Avoid pulling with jerky or uncontrolled movements, as this can strain your elbows or shoulders. Maintain proper posture and adjust the exercise’s intensity to
