Hammer Grip Pull Ups
Grip the pull-up bar with palms facing each other, and making sure not to wrap your thumbs around the bar. Y
Hang from the bar with arms extended. Engage your shoulders by pulling them down and back. Do not let them creep up to your ears.
Initiate the movement by driving your elbows down and back behind you. Think about squeezing your shoulder blades together.
Continue pulling yourself upward until your chin clears the bar. Focus on keeping your torso stable and avoiding excessive swinging of the legs.
Pause briefly at the top contracted position then slowly lower yourself back down in a controlled fashion.
At the bottom hanging position, allow your arms to straighten fully before beginning your next rep. Take care not to jerk or swing the body.
Breathe normally throughout the exercise, exhaling as you pull yourself up, inhaling as you lower down. Do not hold your breath.
