How to Do a Hammer Strength Wide Grip Pull Down

If you are tired of using machines with bands or weight stacks and want to get a great workout combining the results of free weights and the isolation of machines, then you must try the Hammer Strength machines.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Hammer strength pull down machine
• Weighted plates

1. Add the appropriate amount of weight to the machine. Remember that your goal is to do 3 sets of 12 repetitions. Keep that in mind as you stack plates on each side of the machine. Also, double check to make sure that you are placing an equal amount on each side.

2. Set the seat to a comfortable height for you so that you can perform a full range of motion for each repetition.

3. Grip the pull down handles on the outermost portion of the handle and sit down into the seat. Make sure that your chest is flat against the pad.

4. Begin the exercise by pulling down on the handles. Make sure that you get a good squeeze on the back muscles. Hold the handles down for a beat before slowly returning to the starting position.

5. Repeat this exercise until you perform 3 sets of 12 repetitions.

Tips & Warnings

• Compliment this back exercise with the bench press. It's a good counterbalance to work your pectoral muscles along with your back muscles.
• Always consult your physician before starting a new workout routine.

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