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Hammer Strength Pulldown

The Hammer Strength Pulldown is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 28%, lats (lower) 18% and biceps (long head) 8%.

Level: BeginnerEquipment: MachineMulti-joint (compound)

How to do it

  1. Adjust the seat so the handles are just within reach with straight arms and lock the thighs under the pad.
  2. Grip the handles overhand and sit tall with the chest up.
  3. Pull the shoulders down, then drive the elbows toward the hips.
  4. Bring the handles down to about shoulder height beside the chest.
  5. Let the handles rise slowly until the arms are straight.

Tips

  • Follow the arc of the machine rather than forcing a straight line.
  • Hold the bottom for a moment before the return.

Common mistakes

  • Lifting the hips off the seat to move more weight.
  • Stopping the return before the arms are straight.
  • Rounding forward at the bottom of the pull.

Muscles worked by the Hammer Strength Pulldown

  • Lats (upper) Primary28%
  • Lats (lower) Primary18%
  • Biceps (long head) Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Brachialis Secondary6%
  • Rear delts Minor6%
  • Mid traps Minor5%
  • Forearm flexors Minor4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.

Hammer Strength Pulldown alternatives

Same equipment

Different equipment

No equipment

Make it harder

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Frequently asked questions

What muscles does the Hammer Strength Pulldown work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Hammer Strength Pulldown good for beginners?

Yes. The Hammer Strength Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Hammer Strength Pulldown?

For example the Band Lat Pulldown, Lat Pulldown and Medium Grip Lat Pulldown. They train mostly the same muscles, some with different equipment.

How do you make the Hammer Strength Pulldown harder?

Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).

Sources

  • Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)

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