Cable Lat Pulldown Wide Hammer
Auto DetectedCable lat pulldown with wide neutral hammer grip that targets lats and upper back for strength and width; builds pulling power and serves as pull-up progression.
About Exercise
Equipment
Lat Pull-down Machine, Hammer Grip Cable Attachment
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
Sit on the lat pulldown machine and secure your thighs under the pads. Grasp the wide neutral grip attachment with palms facing each other, arms fully extended overhead.
- Depress your shoulder blades down and back.
- Drive elbows down toward hips, pulling the bar to upper chest.
- Squeeze lats at the bottom.
- Slowly extend arms back to start, maintaining control.
- Avoid shrugging shoulders up.
Coaching Tips
Form Cues
- Pull with back, not arms.
- Elbows point down.
- Chest up, core tight.
- Squeeze shoulder blades.
- Control the ascent.
Breathing
Exhale during the pull and inhale during the release. Brace core throughout.
Tempo
2-1-2
Range of Motion
Pull from full arm extension overhead to bar contacting upper chest; maintain slight lean back.
Safety
Safety Notes
- Avoid pulling behind neck to protect shoulders.
- Use weight allowing full control.
- Stop if shoulder pain occurs.
- Keep spine neutral, no rounding.
Spotting
Spotting not typically needed due to machine design; use lighter weight if form breaks.
Common Mistakes
- Using momentum to swing body.
- Shrugging shoulders at top.
- Flaring elbows out.
- Leaning too far back.
- Incomplete stretch at top.
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
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