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Onyx Performance
ONYX.PERFORMANCE
Strength · Compound

Assisted Hammer Grip Chin Up

Assisted Hammer Grip Chin Up - a strength movement targeting the back.

HD video

01 · Overview

What it is & why it matters

Assisted Hammer Grip Chin Up is a compound pull that primarily develops the back while recruiting the biceps. Performed with pull-up bar, it builds strength, stability and control through a full range of motion when programmed with intent.

02 · Execution

Step-by-step instructions

  1. 01

    Set up

    Take a stable stance and grip the pull-up bar with the lift positioned over your base of support. Brace the core and pack the shoulders before the first rep.

  2. 02

    Initiate the rep

    Begin the movement by driving the elbows, keeping the target muscle (back) loaded throughout.

  3. 03

    Working range

    Move through the full available range without losing position. Avoid bouncing out of the stretched position - use a controlled tempo.

  4. 04

    Finish the rep

    Return to the start position by reversing the movement under control and squeezing the back at the top.

  5. 05

    Breathing

    Inhale and brace before the rep, exhale on the hardest portion of the lift.

03 · Coaching

Pro tips

  • Think about the back doing the work, not just moving the load from A to B.
  • Match weight to clean technique - leave 1–2 reps in reserve until form is dialed.
  • Control the eccentric (lowering) phase - that's where the muscle grows.
  • Initiate every rep with the back, not the biceps.

04 · Avoid

Common mistakes

✕

Using momentum to move the weight instead of muscular tension.

✕

Cutting the range of motion short to handle heavier loads.

✕

Losing the brace or letting the lower back round at the bottom of the rep.

✕

Shrugging the shoulders to the ears instead of pulling with the lats.

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