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Pull-ups with parallel grip / hammer grip

Adding more variety to your training plan, pull-ups with a parallel grip or hammer grip play a significant role. By maintaining the correct body position and executing movements precisely, you can effectively train your back.

Body position

The starting position remains largely unchanged in all pull-up exercises. Once again, you grip the pull-up bar with your hands. Ensure that your back is straight, and avoid overextending your arms. With the hammer grip, you turn both palms toward each other. However, not every pull-up bar allows for this.

Movement execution

Now you are ready to perform pull-ups with a parallel or hammer grip. Using your arms, pull your entire body upward while exhaling. Your arms should bend slightly to the sides. Once your head reaches the level of the bar, you can pause briefly. Inhale as you lower yourself back to the starting position.

Stressed muscles and common mistakes

Additional details about the involved muscles and common mistakes when performing pull-ups with a parallel grip or hammer grip are available on the pull-up website.

Alternative variants to pull-ups with parallel grip / hammer grip

To add more variety to your training, you can also resort to similar exercises or other variations of pull-ups with a parallel grip or hammer grip.

Pull-ups with undergrip / Chin Ups

The variation with an underhand grip during the pull-up assists you in specifically strengthening your latissimus. Simultaneously, the underhand grip engages your biceps, facilitating the execution of the movement. If you're not yet able to perform standard pull-ups, Chin Ups provide a good alternative. Thanks to the stronger grip and biceps support, your initial pull-ups become more accessible. Hence, pull-ups with an underhand grip are a recommended option, especially for beginners.

Wide grip pull-ups/pull ups

If you opt for Pull-ups with a wide grip, you work on the Musculus brachialis and your Latissimus. Pull Ups are said to particularly engage the broad fibers of the Latissimus. So, if you aim for a broad back, Pull-ups with a wide grip are the ideal basic training exercise.

Classic pull-ups with an overhand grip

A genuine classic in back training, Pull-ups with an overhand grip primarily target the Latissimus, while the trapezius muscles and biceps provide support. In the classic variation, you choose a shoulder-width grip. Overhand grip Pull-ups are especially challenging, and beginners often struggle to handle their entire body weight. However, there are many exercise variations for the Latissimus that can prepare you for classic Pull-ups with an overhand grip.

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