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Step 1
Adjust the weight on the Hammer Strength Machine. Unlike simply putting a pin in a normal pull down machine, the hammer strength uses real weight. Take the appropriate weighted plates and add them to each side of the machine. Make sure you have an equal amount of weight on each side. Remember that you want to be able to perform 3 sets of 12 repetitions. If this is your first time on the machine, start light, and build up to your tolerant weight.
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Step 2
Find the correct seated position on the machine. The Hammer Strength Machines also allow you to adjust your seat height so you can get the appropriate range of motion for your body type. Make sure the height provides you a full range of motion by pulling the arms down and up once.
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Step 3
Grab the pull down handles using an underhanded grip.
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Step 4
Sit down into the machine so that your chest is against the protective pad and your bottom is on the seat. You have now isolated the back muscles for this exercise.
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Step 5
Pull down slowly focusing on using your back muscles. Get a good squeeze as the handles come down toward your chest. Hold for a second in the lowest position, then slowly release and return your hands to the starting position. This is one repetition.
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Step 6
Repeat this exercise for 3 sets of 12 repetitions.
