The hammer strength pulldown is an excellent technique to include in your upper body workout routine.
The exercise tones and strengthens your latissimus dorsi (lats), trapezius, biceps, and rhomboids. The equipment that you need to perform this workout is the hammer strength machine.
You can load the machine with your desired quantity of weights, which you can endure.
How to do the hammer strength pulldown:
- Start by adjusting the seat to a comfortable height so that your legs are firmly pressed on the floor and bend at 90 degrees.
- Stretch your hands and grasp the handles using the overhand grip. Then proceed to sit. Ensure that the horizontal pads touch your thighs and secure your body in place.
- Arch and contract your back muscles. Commence the exercise by pulling the handles towards your chest. Do this while exhaling. Ensure that your elbows are in line with your hips. Engage your shoulder blades while pulling the handles downward.
- Pause then inhale as you push the handles up to your starting position.
- Perform 10 repetitions for 4 sets.
WHAT MUSCLES DOES THE HAMMER STRENGTH PULLDOWN WORK?
The hammer strength pulldown primarily targets your lats. The exercise strengthens, builds, and tones your lats. Strong lats play a significant role in stabilizing your neck, shoulder, spine, and hips.
This promotes upper body strength and stability. Additionally, your posture improves and you experience lesser incidences of back pain.
The routine engages and stabilizes your shoulder joints. This also promotes stability and upper body strength.
The hammer strength pulldown works your trapezius muscles. The trapezius muscles run from the base of your neck to the middle section of your back.
Performing the exercise while seated significantly strengthens your trapezius, hence promoting stability and good posture.
The exercise engages your rhomboids. Strong rhomboids assist in pulling shoulder blades together. This is very essential in performing the exercise together.
The workout strengthens your biceps. This is through the action of pushing and pulling the handles.
Strong biceps also help you to perform other variations of upper body exercise that involve pushing or pulling weights.
HAMMER STRENGTH PULLDOWN BENEFITS
PROMOTES GOOD POSTURE
As mentioned earlier, the technique helps in stabilizing your spine. Moreover, the exercise grows and strengthens your back muscles. This is essential in improving your posture.
Good posture suppresses back pain and promotes body stability. However, you are only able to achieve good posture if you perform the workout frequently and correctly.
IMPROVES YOUR APPEARANCE
The workout helps in widening your chest and back region. Moreover, the technique tones your back. This significantly improves your appearance since you develop a fit physique.
Your backside becomes attractive and sculpted into a V-shaped wing. Besides, your body develops a youthful appearance. This boosts your self-image and confidence.
PROMOTES UPPER BODY STRENGTH
The hammer strength pulldown enhances upper body strength and athletic performance. This helps you to perform daily life activities with minimal strain.
For instance, you do not struggle to perform activities, which involve lifting, squatting, carrying, and tackling. Your athletic capabilities such as swimming and sprinting improve.
ALTERNATIVES TO HAMMER STRENGTH PULLDOWN
RESISTANCE BAND LAT PULLDOWN
The resistance bad lat pulldown primarily engages your lats. Therefore, it is a great alternative. For this technique, you will need a resistance band.
How to do the hammer strength pulldown:
- Start by securing the resistance band in an elevated place. Place a handle on both ends.
- Grasp the bands ensuring that your palms face down.
- Bend on your knee. Ensure that both knees are bent at 90 degrees. The thigh of one leg should be parallel to the calf of the opposite leg.
- Extend your hands while holding the resistance bands. This is your starting position.
- Pull the handles down towards your shoulders. Bend your elbows as you do this.
- Pause then stretch your hands to the starting position.
- Perform your desired repetitions,
The T- bar row is a great exercise to widen and strengthen your lats. You will require a bar and weights to perform this routine.
How to do the T-bar row:
- Start by setting up the equipment. Take an empty barbell and place one end on the corner of the room. You can secure the end of the bar with a heavy weight or dumbbell.
- Load the opposite ends with weights that you can endure. Avoid loading too heavy since it might strain your muscles and cause extreme fatigue.
- Keep a wide stance ensuring that the bar is sandwiched between your legs. Place a double D handle on the bar just below the weights. Grasp the handles as you rise with the bar to a standing position. Fully extend your arms and keep your chest back. Bend your upper body and knees slightly. This is your starting position.
- Pull the bar towards your chest by flexing your elbows.
- Pause briefly then lower the bar to the starting position.
- Perform 15 reps for 3 sets.
HAMMER STRENGTH PULLDOWN MISTAKES TO AVOID
LOOSE LEG PADS
In some cases, the leg pads might be loose. This causes instability since your body rises from the seat as you push the handles upwards.
Moreover, this also affects the effectiveness of the exercise. To avoid this, ensure that the pads are firmly secured on your thighs. This will enable you to maintain a proper form for the exercise.
Leaning back is counter-productive. This is because it strains your muscles. Arch your back throughout the entire routine for stability.
The hammer strength pulldown is a great exercise to include in your workout routine if you want to strengthen your lats. The exercise tones and strengthens your back.
Besides, your back becomes significantly attractive due to the well-sculpted form. Furthermore, your physical strength significantly improves.
If you are in doubt, always consult your gym trainer so that you perform the exercise in good form.
However, avoid performing the workout if you have shoulder and back injuries or pain. Failure to comply might result in further complications of the existing condition.