TRX Hammer Pull
The TRX Hammer Pull is a suspension training exercise that targets the back and biceps using a neutral grip. By keeping palms facing each other and elbows tucked, it builds upper body strength while demanding core stability.
Since the resistance in a TRX Hammer Pull is determined by your body angle rather than a numbered weight, AI coaching is essential for ensuring progressive overload. By analyzing your RPE and rep speed relative to your profile, the app can recommend precise foot adjustments to increase intensity. Additionally, if your daily HRV or sleep data suggests reduced recovery capacity, the AI will suggest a more upright angle to maintain movement quality without overtaxing your central nervous system.
Form Cues
- Keep your palms facing each other in a neutral grip throughout the movement
- Squeeze your glutes and abs to maintain a rigid plank position
- Drive your elbows back toward your hips rather than just pulling with your hands
- Retract your shoulder blades fully at the top of the movement
- Control the lowering phase to maintain tension on the lats
- Don't let your hips sag or your lower back arch
- Don't thrust your chest forward or use momentum to initiate the pull
- Don't allow the straps to go slack at the bottom of the movement
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Sagging hips breaking body alignment
- Leading with the chin instead of the chest
- Flaring elbows out wide
- Using momentum to jerk the body up
- Incomplete range of motion
Muscles Worked
This exercise primarily targets the latissimus dorsi and the long head of the biceps due to the neutral hand position and tucked elbows. It also heavily recruits the rhomboids and middle trapezius for scapular retraction, while the core works isometrically to maintain a straight line from head to heels.
Primary
Secondary
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