How To Do The Hammer Strength Lat Pulldown

The hammer strength lat pulldown is an amazing workout that strengthens your latissimus dorsi muscles, also known as lats.

Additionally, the exercise tones other upper body muscles, but to a lesser degree. You will require a hammer strength lat pulldown machine to perform this routine.

You can load the machine with weights that you can comfortably endure. If you are a beginner, start with the lightest weight then slowly progress to heavier ones if you are consistent.

How to do the hammer strength lat pulldown:

  • Start by adjusting the seat to a suitable height. Ensure that while sitting down, your stomach and mid-chest rests on the upright pad.
  • Sit on the machine’s seat and secure your thighs under the horizontal pad. Bend your knees at 90 degrees and place your legs on the feet rest of the machine.
  • Using an overhand grip, grasp the middle part of the handles with both hands. Ensure that there is space between your ears and shoulders. Avoid lifting your shoulders. Ensure that you engage your core. This is your starting position.
  • Pull the handles downwards while contracting your back muscles. Ensure that you pull the handles in front of your body.
  • Pause for a while then lift the handles back up by extending your arms.
  • Repeat 10 to 15 times for 3 sets.

WHAT MUSCLES DOES THE HAMMER STRENGTH LAT PULLDOWN WORK?

LATISSIMUS DORSI MUSCLE

The hammer strength lat pulldown mainly works your latissimus dorsi muscle, as its name suggests.

The lats are important muscles in your body since they link your arms and vertebral column. The exercise grows and strengthens your lats. This results in spine stability and upper body strength.

BICEPS

The exercise engages your biceps as you move the handles upwards and downwards. As a result, you experience well-toned biceps.

Additionally, your arm strength significantly improves. The routine also strengthens your elbow joints. This is because when you are performing the workout, you constantly bend and extend your elbows.

TRAPEZIUS

The technique strengthens your trapezius muscles. The trapezius is a large bundle of muscles that run through the back of your head, neck, and shoulders.

The exercise works your traps, which helps in keeping your shoulders in place.

PECTORALS

The hammer strength lat pulldown activates your pectoralis minor. This promotes upper body strength. Strong pecs help in maintaining good posture.

POSTERIOR DELTOID

The hammer strength lat pulldown activates and strengthens your posterior deltoid muscles. This helps in pulling your arms backward as you perform the routine.  

HAMMER STRENGTH LAT PULLDOWN BENEFITS

PROMOTES FUNCTIONAL STRENGTH ON YOUR LATS

The exercise activates your lats, hence improving their functional strengths. This is important in performing daily physical activities.

Strong lat muscles help you to perform activities such as swimming, pull-ups, running, rowing, and throwing. Therefore, your athletic power significantly improves. Additionally, you experience minimal strain while carrying heavy objects.

IMPROVES SHOULDER ACTION

The hammer strength lat pulldown helps in promoting stability to your shoulders. Besides, the exercise enhances the pulling and addiction power of your shoulders.

As a result, you experience minimal cases of shoulder injuries.

IMPROVES CORE SUPPORT

Throughout the entire exercise, you engage your core. This plays a significant role in enhancing your core function. A strong core promotes body stability and function.

ENHANCES BREATHING

The lats are attached to the lower part of your ribs. As you perform the hammer strength lat pulldown, your lats become bigger and stronger.

This also impacts your ribs since they expand. Consequently, your breathing becomes better and deeper.

REDUCES INJURIES

As mentioned earlier, the workout builds your upper body muscles. This helps in preventing back and shoulder injuries. Therefore, the quality of your physical health significantly improves.

PROMOTES SPINAL STABILITY AND GOOD POSTURE

The hammer strength lat pulldown grows and strengthens your back muscles. This promotes stability on your spine, hence preventing back pain.

Furthermore, you develop good posture. Good posture accentuates your physical appearance.

ALTERNATIVES TO HAMMER STRENGTH LAT PULLDOWN

BENT-OVER BARBELL ROW

The bent-over barbell row is a great alternative since it works your lats. For this exercise, all you need is a barbell. Ensure that you load the barbell with weights that you can endure.

If you are a beginner, start with the lightest weight then gradually progress to heavier ones.

How to do the bent-over barbell row:

  • Start by standing bending the barbell with your feet slightly shoulder-width apart.
  • Grab the bar with an overhand grip. Ensure that your hands are shoulder-width apart.
  • Pick up the bar and suspend it on your knee level. Bend your upper body and ensure that it is straight. Engage your core and keep your hips high. Your arms should be fully extended. This is your starting position.
  • Pull the barbell upwards until it almost touches your core. Your elbows should bend at the sides of your body and point backward.
  • Pause for a while then lower the barbell to your starting position.
  • Perform your desired repetitions but do not overdo them.

HAMMER STRENGTH LAT PULLDOWN MISTAKES TO AVOID

INCONSISTENT MOTION

A common mistake is losing control of the weights as push the handles of the machine upwards. This prevents the exercise from achieving its purpose.

While performing the hammer strength lat pulldown, ensure that your motion is slow, controlled, and consistent. If the weights are too heavy, consider using lighter ones.

COMING OFF YOUR SEAT

Another common mistake is rising from the seat as you push the handles upwards. Throughout the entire routine, your body should remain in place. The thigh pads help in securing your body.

PULLING YOUR SHOULDERS UP AND DOWN

Avoid moving your shoulders as you lift and push the handles. Instead, engage your core and elbows.

CONCLUSION

This is a great exercise to strengthen your back muscles. However, before you perform the exercise ensure that you do not have back injuries since it might worsen the current condition.

Consult your physician on further guidance on the commencement of the exercise. Performing the workout correctly and consistently will enable you to develop a strong and well-toned back.