Strength

Cable Hammer Lat Pulldown

Boost your back strength and size with the Cable Hammer Lat Pulldown exercise. Also improves upper body strength, posture stability, and muscle development while engaging shoulders and arms.
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Cable Hammer Lat Pulldown instructions
Step-by-step instructions
1
Position a lat pulldown bar at a high cable station. Sit on the pulldown station's seat and secure your feet under the knee pad.
2
Use a neutral grip (palms facing each other), grab the pulldown bar with both hands.
3
Pull the bar towards your chest, while keeping your back straight and leaning slightly back. Your elbows should slide along the sides of your body as you pull down the bar.
4
Hold for a moment when the bar reaches your chest, then slowly let the weight stack return to the starting position.
5
Repeat the movement for the programmed number of reps. Try not to let your arms fully extend in between reps to keep tension on your back.
Position a lat pulldown bar at a high cable station. Sit on the pulldown station's seat and secure your feet under the knee pad.
Use a neutral grip (palms facing each other), grab the pulldown bar with both hands.
Pull the bar towards your chest, while keeping your back straight and leaning slightly back. Your elbows should slide along the sides of your body as you pull down the bar.
Hold for a moment when the bar reaches your chest, then slowly let the weight stack return to the starting position.
Repeat the movement for the programmed number of reps. Try not to let your arms fully extend in between reps to keep tension on your back.
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
This is some text inside of a div block.
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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