Rocky Pull-Up (Hammer Grip)

Target Muscle Groups

Main

Back

Shoulders

Biceps

Equipment

Main

Pullup Bar

Difficulty

advanced

Exercise Type

strength

Log Type

weight and reps

Instructions

Steps : 1.) Begin by grabbing the pull-up bar with your palms facing in (hammer grip). 2.) Lift your chest up towards the bar until it touches it just as in a regular pull-up and make sure that you squeeze your back on the motion upward. 3.) Lower your torso back down to the starting position then repeat the exercise again but this time lift up by your chest with the back of your neck touching the bar squeezing your back as soon as your neck touches the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.