Hammer Strength Row exercises target the lats and the middle area of your back. It also works well to work out your traps and rear shoulders.
On the whole, it is one of the best exercises for building the middle of your back, particularly your lats, and it’s so good that it was even named the favorite machine of six-time Mr. Olympia winner, Dorian Yates.
But more than that, Hammer Strength Rows essentially work your entire upper body and are an excellent full-body exercise, too, because they target all of your major muscle groups.
When you use a hammer row machine, you’re targeting your chest, back, shoulders, triceps, biceps, forearms, and abs.
How to Do Hammer Strength Rows Properly
This is a great exercise to do for your back, but if you are not performing it correctly, then you may be doing more harm than good.
Stand with your feet hip-width apart. Hold the bar with both hands at shoulder width. Pull the bar down towards your chest. Bend your elbows and lower your body to a position where your upper arms are perpendicular to your torso. Your upper arms should be pointing forward. Moreover, your elbows should be slightly bent.
You should be looking straight ahead with your eyes level with your toes. This will help you to avoid bending your spine. As you lower the bar, make sure that your back is straight and that you keep your core engaged. After lowering the bar to your chest, raise your elbows to a position where they are about 90 degrees away from your torso. Then, while keeping your elbows slightly bent, pull your elbows back, so that they are close to your body. This will help you to pull your shoulder blades back. Once you have done this, squeeze your lats as hard as you can. Pause and hold this position for 2 seconds.
Slowly return to the starting position by straightening your arms and pulling your shoulders back. Do not move the bar with your arms.
Undeniably, this is a difficult exercise. If you are not performing it correctly, then you might end up hurting yourself. Moreover, you will not be able to see how well you are doing until you finish the set. Thus, you need to focus on your form and try to avoid injury. If you are unsure about how to do Hammer Strength Rows, then you can watch a video tutorial of it on Youtube.
Things to Do Before You Start Working Out on a Hammer Row Machine
The first thing you should do is warm up your entire body by performing some light cardio before the workout.
Next, you need to make sure that your shoulders and your back are flexible. To stretch your shoulders, lie on the floor with your head and neck in a neutral position. Then, place both your hands behind your head, while keeping your elbows bent. Next, slowly move your elbows down so that your arms become parallel to the floor. This will help you to stretch out your shoulder blades.
To stretch your back, lie on the floor with your legs straight. Place your hands behind your head, while keeping your elbows bent.
Slowly move your elbows down, so that your elbows become perpendicular to your torso. You can also perform this exercise by lying on a Swiss ball.
The third thing you should do before starting Hammer Strength Rows is to make sure that your wrists are flexible. You can use a foam roller to do this.
Place your hands on the roller, and then roll it down your forearms. Do not roll your hands too much, or you might end up hurting your wrists.
How Hammer Strength Rows Work Out Your Back
Hammer Strength Rows work out your entire back and are one of the best exercises for building the middle of your back. This is because they work out your lats, which are the muscles that attach your shoulder blades to your ribs.
You can do them with almost any kind of weight, making it an excellent option for beginners as well as advanced athletes.
The best part about Hammer Strength Rows is that they become relatively easy to do once you’ve done them a few times. Moreover, you do not need to spend a lot of time performing them. In fact, you can do them in less than 5 minutes. This is why they are one of the best core exercises to perform.
How Hammer Strength Rows Work Out Your Arms
Hammer Strength Rows work out your entire upper body, but they also target your biceps, triceps, and forearms. Indeed, they are one of the best exercises for building your forearms and your triceps.
They can even help you build your biceps if you don’t do any other type of bicep-building exercise. If you want to know how to use hammer strength rows for your arms, here is a quick overview of what they do for your arms.
What’s Better, One-Arm or Two-Arm Rows?
Equally important as the amount of weight that you lift, is the number of repetitions that you perform. That is why, when it comes to the Hammer Row machine, you need to choose between one-arm or two-arm rows.
One-arm rows work out the muscles that are on one side of your body only. In other words, they only work out one arm at a time, and one side of your back at a time.
Two-arm rows work out both arms at the same time, and therefore both sides of your back at the same time. As a result, they provide faster muscle stimulation than one-arm rows. They also allow you to train the muscles that you do not normally use when lifting weights.
To sum up, here is a quick overview of the pros and cons of performing unilateral versus bilateral exercises.
Pros Of Two-Arm Rows
They are more effective than unilateral ones. Indeed, they allow you to stimulate more muscle fibers than unilateral rows. They also allow you to work out the muscles that you don’t use much.
Cons Of Two-Arm Rows
They are more difficult to perform, especially if you have a smaller body frame.
The Hammer Strength Iso-Lateral Row
The Hammer Strength Iso-Lateral Row machine is a machine that allows you to perform two-arm rows. It is a type of row machine that has a handle at each end. These handles are connected to a cable that travels through pulleys. As a result, the handle moves up and down as your arms move forward and backward.
A machine is a great option for people who want to perform a more challenging exercise. It allows you to choose between one-arm or two-arm rows, and it also lets you choose between a light or a heavyweight. You can use this machine to work out your upper back, as well as your forearms.
How to Use the Hammer Strength Iso-Lateral Row Machine
To use the Hammer Strength Iso-Lateral Row Machine, place your hands on the handles, and then push them up, so that they become perpendicular to your torso.
You should then pull the handles down so that your elbows bend to the side. You should continue to do this until you feel your shoulders stretch.
Hammer Strength Rows are one of the best core exercises that you can perform. They target your entire back, and they allow you to stimulate more muscles than other types of core exercises. Moreover, they are relatively easy to perform once you get the hang of it. Indeed, you can perform them in less than 5 minutes. This is why they are one of the best core exercises to perform.