Strength

Alternating Hammer Lat Pulldown

Strengthen and tone your back with the Alternating Hammer Lat Pulldown. This exercise targets individual back muscles, specifically the lat muscles, for a wider upper body appearance and improved posture.

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Alternating Hammer Lat Pulldown instructions

Step-by-step instructions

Sit at a pulldown machine with a bar attached to the top pulley. Ensure your feet are flat on the ground.

Grip the bar with your palms facing one another (known as a hammer grip), hands slightly wider than shoulder-width apart.

Pull the bar down to your upper chest, while keeping your back straight.

Slowly release the bar back up to full arm extension.

Repeat this movement, ensuring you are progressing at a comfortable pace and maintaining form throughout.

Sit at a pulldown machine with a bar attached to the top pulley. Ensure your feet are flat on the ground.

Grip the bar with your palms facing one another (known as a hammer grip), hands slightly wider than shoulder-width apart.

Pull the bar down to your upper chest, while keeping your back straight.

Slowly release the bar back up to full arm extension.

Repeat this movement, ensuring you are progressing at a comfortable pace and maintaining form throughout.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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