Back Pulldown with Hammer Grip

• Sit down at a high pulley machine and grab the bar using a hammer grip (palms facing each other).

• Sit tall with your chest up and abdominal muscles engaged to support your lower back.

• With control, pull the handle down towards your upper chest by squeezing your shoulder blades together.

• Focus on using your back muscles, especially your lats, to pull the handle. Avoid swinging.

• Pull the handle down until it touches your chest then slowly raise it back to the start position.

• Breathe out as you pull down, breathe in as you return to the starting position.

• Keep your wrists straight and elbows pointed down as you pull the bar.

• Use a weight that challenges your muscles but allows you to practice proper technique.

• The hammer grip challenges your grip strength more than a standard grip.

• Maintain a slow, controlled motion and squeeze your back at the bottom of the movement.

• Proper form is key. Avoid using momentum and keep your back straight throughout.