Strength

Hammer Lat Pulldown

The Hammer Lat Pulldown targets the latissimus dorsi and biceps, strengthening the back and enhancing upper body aesthetics. A great exercise for boosting upper body strength.

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Hammer Lat Pulldown instructions

Step-by-step instructions

1

Sit down on the lat pulldown machine and adjust the seat and knee padding to a comfortable position.

2

Grip the overhead bar with a neutral grip (palms facing each other).

3

While holding the bar, lean back slightly and stabilize your position with your feet flat on the ground.

4

Pull the bar down towards your chest by pulling your elbows down and squeezing your back muscles at the bottom of the movement.

5

Slowly return the bar back to the starting position, allowing your arms to extend fully, and repeat for the programmed number of reps.

Sit down on the lat pulldown machine and adjust the seat and knee padding to a comfortable position.

Grip the overhead bar with a neutral grip (palms facing each other).

While holding the bar, lean back slightly and stabilize your position with your feet flat on the ground.

Pull the bar down towards your chest by pulling your elbows down and squeezing your back muscles at the bottom of the movement.

Slowly return the bar back to the starting position, allowing your arms to extend fully, and repeat for the programmed number of reps.

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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