Hammer Strength Lat Pull is one of the great exercises for building the lats. It helps in working the upper back, biceps, traps, forearms rear shoulders and serratus muscles.
This exercise helps in adding size and also the thickness to your back.
This popular lat pull training is primarily about training the big back muscle. But also fibers of the hood muscle, the deltoids and the biceps are trained.
Even if the lat pull on the Lat machine is the basic exercise for all strength athletes, the machine is quite well suited for a beginner, this is mainly because the weights can be set arbitrarily.
In addition it also strengthens the outer shoulders and also the upper back to create greater stability and correct imbalances.
If the fitness center is too expensive for you, or you do not have time to go there twice a week, you can also work out at home.
Training on the lat pull-up machine should always take place with a straight back, often the knees can be fixed, then this step is even easier. This is quite different from the Sumo squat or Barbell deadlift exercises.
The pull rod should be held with a wide handle and then the rod is pulled evenly into the neck. In this case, it should never come to a hunchback and the head may not be drawn to the chest.
The handle width can be varied so that the rod can be pulled to shoulder height in front of the face.
Training on a lat pull-on machine is probably one of the most popular exercises in a gym. The advantage of a Lat machine is that you can adjust the weight as you like and it is pulled from top to bottom.
Above all, the machine trains the broad back muscle and the lower fibers of the hood muscle. All beginners of the lat pull-up machine should complete the pull on two pull ropes.
This exercise is then easier because the lat pull rod can be moved more smoothly and more controlled.
The pull-ups and the lat pull are well-known exercises for the Latissimus, but also different rudder variants are often carried out, for example the rowing on the cable pull.
Hammer strength lat training targets these muscles:
- Broad back muscle – latissimus dorsi muscle
- Lower fibers of the hood muscle
- Large and small rhomboid
- muscle – rhomboid muscle minor and major Large circular muscle
Explanation of the Exercise
The lat pull-down on the device is ultimately a variant of the lat train. You can do it on a double cable, but there are also special devices that allow this exercise.
It should be mentioned at this point after the exercise named device of Hammer Strength, which can also be seen in the video below. The lat pull-down on the device trains the upper back muscles, especially the latissimus .
The right execution
Adjust the seat height of the unit so that when sitting between calf and thighs a 90 degree angle is created. The thighs are so far down that it gives you support, but your thighs still fit comfortably underneath.
Now while standing, grasp the handles of the two flywheels of the device. Hold your arms outstretched with only slight flexion in the elbow joint to protect the joint. Now sit on the seat and pull the weight down with it.
In the back you keep a light hollow cross. Be careful not to stretch your lower back either forward or back. Now pull the weight down with your arms. While you pull it down, you should exhale.
Once at the bottom, you start the upward movement. During this movement phase you breathe in. At the highest point, be careful not to stretch your arms completely.
Common mistakes to Avoid
Many exercisers put too much weight on the device and can only cope with the load by gaining a lot of momentum and leaning forward at the end of the movement to push the training weight down with their body. Avoid both.
When putting on the chest, the most frequent mistakes are the recovery from the back and the back leading of the elbow at the end of the pull phase.
The first can easily lead to injuries in the back and the other falsifies the exercise, so that the desired training effect is missing.
Strength training is trendy and gyms are booming. However, many users of the devices harm their body more than they use it because often the error rate is very high.
Some trainers sneak in so many mistakes that sooner or later they have to lead to injuries. Most of them result from wrong moves and incorrect weights.
A compulsory program for anyone who is not a layman is the back workout on a lat pull-down machine, but even the professional always makes mistakes again. The mistake most people underestimate on a lat pull-up machine is the right breathing, and again and again there are mistakes.
You should also avoid that the Lat is deflected by swinging with the upper body. Anyone working on a lat pull-down machine must therefore keep their tummy tensions tight and taut throughout the exercises.
Especially with not so experienced athletes you can often see outstretched arms at the upper turning point of the exercise.
Care should be taken that the elbows are always slightly bent so the basic tension is maintained throughout the exercise. The shoulders should be as far down as possible to avoid injury.
Especially when the weight goes to the limits of performance, some people tend to make too much momentum while pulling.
Therefore, it should always be ensured that repetitions with very heavy weights use a smooth, slow, flowing motion.
Aside from the Hammer Strength Lat Pull, Here are the Alternative Exercises
If you do not have your own Lat device and you do not want to buy one, you can help yourself with tapes. With rubber bands, resistance bands that you fix at a high point (for example, over a door), you can improvise the lat pull.
The advantage of this design lies in the possibility to change the angle of the train and so to train the back differently.
Alternative Latissimus training
Source: Daily Burn
The muscle can also be stimulated differently and does not necessarily need to pull the lat. Instead, you can, for example, run the chin-up.
Pull-ups are one of the best-known Latissimus exercises and you can get a special bar for your door frame. You can get the bar on Amazon at a discount with very good reviews for about 70 dollars.
In addition to the stress on the latissimus dorsi muscle (the large dorsal muscle), the pull-up particularly affects the biceps.
2. One-armed dumbbell rowing
Source: Gym n Spa
Furthermore, rowing is an efficient exercise to strengthen the strength of the back of the body.
Both the one-armed dumbbell rowing, as well as the bent, two-armed rowing, are well-known and efficient latissimus exercises that can be performed alternatively to the Latziehen.
The one-armed version has the advantage that you can easily help yourself to go up during the last reps with the free hand.
How often do you pull-ups and practice rowing?
Train the two exercises pull-ups and dumbbell rows (also called bank pulling) once a week. Make two sets each and perfect eight to twelve repetitions to build muscle.
It is important for the uniform load of your body to train your opponents muscles to the same extent.
Therefore, do the same amount of dumbbell bench press (as an opposite exercise to bank pulling) and shoulder press dumbbell (as an opponent exercise to the pull-ups.
You’re What You Eat | Nutrition tips
Your diet plays a key role in ensuring that your strength training exercises deliver the best results. Before we get into food, though, you need to assess or test your own fitness to master the intensity and execution of the exercises.
Since you probably do not have a barbell or fitness machine at home, you can use the above alternative training methods.
The goal of any exercise is to make the muscle fatigued and grow.
In addition to the exercises, it is important that you adapt your diet to the new strain. Balanced food intake based on protein foods and carbohydrates is important in order to achieve muscle growth.
For muscle growth, the optimal amount of protein (protein) daily is 1.5 to 1.8 grams per kilogram of body weight.
Lat in the neck
However, the most common sight to be observed at the gym is the lat in the neck. Here, the Lat is not drawn to the chest, but in the neck.
The back remains completely straight during this exercise variant, so it does not have to hold a slight curve backwards during the exercise.
Exactly this fact probably makes this variant so attractive to most exercisers. Only the head has to be bent a bit forward, so that the Lats can be pulled behind the head.
Due to the unfavorable position of the shoulder joint, the meaningfulness of this exercise as well as the pull-up in the neck is considered controversial.
Nevertheless, here we present you the best movement performance that can be found on the net.
Lat on the chest
The Lat on the chest is the most effective and joint gentle variant of the Lats. It can be done like the pull-up in different grip positions.
The most common grip positions are the wide overhand grip with the lat bar, the close underhand grip with the triceps / biceps curl bar and the narrow neutral grip the narrow parallel grip or two hand-pieces.
The classic variant of the Lats with wide upper grip on the Lat. This variant primarily strengthens the transverse fibers of the latissium and thus allows it to grow in width.
Optimum movement with a pull rope
For beginners, but also for very high training weights, it may be useful (if the opportunity exists) to complete the Lat on two pull ropes.
The exercise is easier here, because the Lat can be moved much more uniform and controlled.
In all, strength exercises where you’re required to use the lat machine can help you to build muscle and develop strong calves.
It doesn’t matter your experience with body building and the like, all the alternative exercises have been proven through scientific research and years of practice in Gyms, Fitness studios, and so forth.
So you can gladly try them out today and share your “before” and “after” results. Good luck!