How to Do
How to Do Hammer Strength Machine Rows
The hammer strength machine rows should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the hammer strength machine rows.
Beginning
Beginning Hammer Strength Row
1. Maintain a lower back arch to maintain the discs under pressure and focus on the lats.
2. Do not lean back to the point where your chest protrudes from the pad.
3. After each rep, completely extend your arms to feel a stretch in your lats.
4. Consider your arms as "hooks," which means you should not lift the weight with your arms, but rather with your back.
Movement
Hammer Strength Row Movement
1. Place your feet on the offered pads and rest your upper body on the upright pad as you sit on the bench.
2. Grasp the upright parallel bars with both hands, palms facing each other. This is where you'll begin.
3. Squeeze your lats and pull the weight toward your chest to begin the workout. Pull the weight with your back rather than your arms.
4. At the apex of the movement, squeeze your shoulder blades together and slowly lower the weight back to the starting position.
Benefits
Hammer Strength Row Benefits
The seated row is a machine exercise that primarily focuses the lats, but also targets the biceps, middle back, and shoulders to a lesser extent.
