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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