Cable Lat Pull Down Wide Hammer
Auto DetectedVertical pull exercise using a wide neutral grip attachment to target the lats and upper back. Builds back width and strength while reducing shoulder strain compared to straight bars.
About Exercise
Equipment
Hammer Grip Cable Attachment, Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
7/10Traps
6/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Abs
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a wide neutral-grip bar to the pulldown machine. Sit with thighs secured under the pads, grasping the handles with palms facing each other and arms fully extended.
- Lean back slightly and depress your shoulder blades.
- Drive your elbows down toward your hips.
- Pull the bar until it nearly touches your upper chest.
- Squeeze your lats firmly at the bottom.
- Control the weight back up to a full stretch.
Coaching Tips
Form Cues
- Drive with elbows
- Chest up
- Shoulders down and back
- Control the negative
Breathing
Exhale as you pull the bar down; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
From full arm extension overhead to the bar touching the upper chest.
Safety
Safety Notes
- Maintain a neutral spine throughout.
- Avoid jerking the weight at the bottom.
Spotting
Not recommended; use machine safety stops or lighter weight.
Common Mistakes
- Using momentum to swing
- Shrugging shoulders
- Pulling too low on torso
- Rounding the back
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic seated posture
- Understanding of scapular retraction
Also known as
Wide Neutral Grip Lat Pulldown, Hammer Grip Lat Pulldown, Wide Hammer Pulldown, Parallel Grip Lat Pulldown
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