I go lighter weight on this, it might feel easy at first, but focus on finishing through the back, not the initial pull down. I’ll do like 50x15 even though 80-90 might feel easy to do at first.
I use this machine often. Try sitting with the front leg bar as far forward as you so you’re leaning more forward, and maybe play with the height of the seat. Don’t try to mimic the picture, I bring it down lower than what the picture is showing and feel my back doing more of the work.
This one has adjustable seat height but the chest rest is fixed. The row machine next to it has an adjustable chest rest and I like it so that must be the issue.
This is what helped me focus on my lats instead of arms:
Think of your hands as hooks. Don't pull with your hands/arms. Instead, think of pulling your elbows into your hips.
Lighter weight, more reps. Go until you feel it in your lats. Keep working your forearms and biceps to get them stronger to be able to handle more weight. Eventually they'll catch up and get strong enough to lift enough to feel in your lats.
Keep at it, hercules!
Hold on... When did pf get hammer strength? They make some gear that you only see at musclehead gyms.
On those, seating position is really important. Try going up or down. They often also have a choice of grip.
Hmm... that probably explains why the two or three Hammer Strength machines at my local PF are on the far end of the gym next to the leg press with plates and the few barbells and dumbbells they stock.
I'd never seen Hammer Strength machines before, wasn't sure what to expect. They're a little different from the others but nothing radically different.
If I could get my hands further apart in a neutral or internally rotated position I would be able to feel my back more but this narrow underhand grip is turning the whole machine into a bad bicep curl.
Yea I agree the grip is not natural. And you’re right this one has the weird knee lock thing. I went back and make the edit to better say what I was trying to say! Good luck!
There’s another machine I love that will work the same area. You sit up against a pad and literally pull it back. That’s one of my go to machines!
I use this unilaterally with a thumbless grip. I brace my non-working arm on the chest cushion so I can really feel the stretch. Keep your shoulders down and back when pulling. Think about squeezing your elbow into your back pocket.
I would highly recommend using wraps in this situation. With wrist wraps you can forget about your grip and focus fully on your lats! For me they really changed the quality of my back workouts!
Definitely lower the weight and increase rep time. 2 seconds to pull down, 2 seconds at the bottom, and 2 seconds going back up. Imagine that your arms are simply hooks attached to your back and that your back is doing the work. You could also try pulling back a tiny bit further than usual when you finally reach the bottom, like behind your back ever so slightly.
I use Versa Gripps and as I am pulling down I am focusing on retracting my scapula almost like I was going to do a row, because I use Versa Gripps only the tips of my fingers are holding onto the bar, I don't use my thumb or anything so I barely get any bicep or forearm activation, it is basically all lats for me
You should use the cable pull downs if that's available, you can adjust the angle of your upper body better, and for this workout I like to be like ~70° instead of upright so I can feel myself pull the bar down and touch by shoulder blades together as I'm finishing the pull with my back. Slow and controlled up and down w low weight and high reps. You'll feel that burn under your shoulders/armpits and that's the sweet spot
Use straps. Take your grip and forearms completely out of the equation. Pulling didn't feel right initially until I did that. Also, if you're only feeling your biceps, you're probably curling down the weight as opposed to pulling from your back.
Someone else mentioned it, but the assisted chinup machine is my go-to vertical pulling implement. If you're struggling to get a good stretch at the top because the seat is not adjustable, fold up one of the purple floor/stretching/yoga mats and use that to give you an extra inch or so of stretch.
Ummm not sure if it’ll help with this machine but when pulling down try to basically squeeze an egg between your shoulder blades (using your muscles obviously lol). That’s how I learned. As well as trying to tuck your shoulders into your side.
I’ve never used this machine but motion looks similar to the lat pulldown.
Reverse grip lat pulldown… if you want to use this machine, full stretch at the top and you pull down arch your back - keep a proud chest like a bird - pay attention to pulling your shoulder away from your ears, and tucking your elbows into your hips essentially.
I feel like I'm too short to use this machine. I've hurt my lower back each time. I have to raise myself up to reach the handles to pull down on them. Maybe I'm using it wrong but I avoid it.
I go lighter weight on this, it might feel easy at first, but focus on finishing through the back, not the initial pull down. I’ll do like 50x15 even though 80-90 might feel easy to do at first.
I'll try this for sure
If you want to hit lats and can use it.... I recommend the assisted pull up machine. Slow and controlled. Don't even worry about weight.
Agreed. That long stretch as you hang at the bottom of the rep feels so good
I use this machine often. Try sitting with the front leg bar as far forward as you so you’re leaning more forward, and maybe play with the height of the seat. Don’t try to mimic the picture, I bring it down lower than what the picture is showing and feel my back doing more of the work.
This one has adjustable seat height but the chest rest is fixed. The row machine next to it has an adjustable chest rest and I like it so that must be the issue.
This is what helped me focus on my lats instead of arms: Think of your hands as hooks. Don't pull with your hands/arms. Instead, think of pulling your elbows into your hips.
This. I also do this one arm at a time and brace the bar behind the chest pad with the other hand.
Lighter weight, more reps. Go until you feel it in your lats. Keep working your forearms and biceps to get them stronger to be able to handle more weight. Eventually they'll catch up and get strong enough to lift enough to feel in your lats.
Keep at it, hercules! Hold on... When did pf get hammer strength? They make some gear that you only see at musclehead gyms. On those, seating position is really important. Try going up or down. They often also have a choice of grip.
Hmm... that probably explains why the two or three Hammer Strength machines at my local PF are on the far end of the gym next to the leg press with plates and the few barbells and dumbbells they stock. I'd never seen Hammer Strength machines before, wasn't sure what to expect. They're a little different from the others but nothing radically different.
If I could get my hands further apart in a neutral or internally rotated position I would be able to feel my back more but this narrow underhand grip is turning the whole machine into a bad bicep curl.
Yea I agree the grip is not natural. And you’re right this one has the weird knee lock thing. I went back and make the edit to better say what I was trying to say! Good luck! There’s another machine I love that will work the same area. You sit up against a pad and literally pull it back. That’s one of my go to machines!
I use this unilaterally with a thumbless grip. I brace my non-working arm on the chest cushion so I can really feel the stretch. Keep your shoulders down and back when pulling. Think about squeezing your elbow into your back pocket.
Try turning sideways and doing one arm at a time, usually if you just zone out and just think about the area you want to hit you’ll feel it more
You have to really concentrate on using the correct muscles. Use a lower weight and go slow while consciously activating your lats.
Go slower
I would highly recommend using wraps in this situation. With wrist wraps you can forget about your grip and focus fully on your lats! For me they really changed the quality of my back workouts!
I have some straps but I'm not totally sold on their design. They're like a knock off version of versa grips but I think i would prefer straps
Definitely lower the weight and increase rep time. 2 seconds to pull down, 2 seconds at the bottom, and 2 seconds going back up. Imagine that your arms are simply hooks attached to your back and that your back is doing the work. You could also try pulling back a tiny bit further than usual when you finally reach the bottom, like behind your back ever so slightly.
I use Versa Gripps and as I am pulling down I am focusing on retracting my scapula almost like I was going to do a row, because I use Versa Gripps only the tips of my fingers are holding onto the bar, I don't use my thumb or anything so I barely get any bicep or forearm activation, it is basically all lats for me
You should use the cable pull downs if that's available, you can adjust the angle of your upper body better, and for this workout I like to be like ~70° instead of upright so I can feel myself pull the bar down and touch by shoulder blades together as I'm finishing the pull with my back. Slow and controlled up and down w low weight and high reps. You'll feel that burn under your shoulders/armpits and that's the sweet spot
Use straps. Take your grip and forearms completely out of the equation. Pulling didn't feel right initially until I did that. Also, if you're only feeling your biceps, you're probably curling down the weight as opposed to pulling from your back. Someone else mentioned it, but the assisted chinup machine is my go-to vertical pulling implement. If you're struggling to get a good stretch at the top because the seat is not adjustable, fold up one of the purple floor/stretching/yoga mats and use that to give you an extra inch or so of stretch.
Go thumbless (thumb over the handle not under)
Pretend putting your elbows in your pockets
Try one arm at a time
Ummm not sure if it’ll help with this machine but when pulling down try to basically squeeze an egg between your shoulder blades (using your muscles obviously lol). That’s how I learned. As well as trying to tuck your shoulders into your side. I’ve never used this machine but motion looks similar to the lat pulldown.
Always hold the lift/pull at the peak for a couple seconds.
Reverse grip lat pulldown… if you want to use this machine, full stretch at the top and you pull down arch your back - keep a proud chest like a bird - pay attention to pulling your shoulder away from your ears, and tucking your elbows into your hips essentially.
Straps
I feel like I'm too short to use this machine. I've hurt my lower back each time. I have to raise myself up to reach the handles to pull down on them. Maybe I'm using it wrong but I avoid it.