Hammer Strength Close Grip Pull Down Back Exercise

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Learn exercise tips on how to strengthen the back using the hammer strength pull down close grip technique in this free workout video lesson on strength exercises for your back.

Part of the Video Series: Exercises for your Back
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Video Transcript

Hi! I’m personal trainer Mike Coangelo. I’m here at Fit for Life Training Studio in Glassboro, New Jersey on behalf of Expert Village. In this clip, we’re going to talk about how to do a plate loaded Hammer Strength seated close grip pull down. What you want to do is you want to put the proper weight plate loaded on the back of the machine. Then you’re going to get underhand on the inner bar of the machine. Grab a good grip on it then sit down, and put your feet in front of you. Keep your chest against the pad. This is going to isolate the lat muscles during your contractions through your range of motion. What you want to do is pull down, squeeze your shoulder blades together, exhale, and come up slowly. Now this is unilateral machine, which means that each hand is controlling the weight independently, which is a great thing because it insures that one side isn’t going to support the other. We would have to do an equal amount of weight. So, Hammer Strengths are a very good line of equipment. With any other exercise you don’t want to rush your reps. You don’t want this. What you want to do is 2 seconds down, squeeze your shoulder blades together, keep your chest on the pad, up slowly, let them stretch out little bit, and then come back down squeeze. Again, 12-15 repetitions; nice range of motion, exhale on exert and on the bottom of the contraction. Nice and steady, you don’t want to take your chest off the pad. This isolates the lat muscles in a safe affective fashion. We’re getting to our 12th and 15th repetition, got 3 more to go. Coming toward to the end of the set, squeeze it, and return the weights to the bottom. That’s how to properly execute a plate loaded lat pull down on a Hammer Strength machine.

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