The hammer strength machine row is a wonderful routine to strengthen your upper body muscles. The exercise targets your lats and mid-back.
The equipment that you require for this exercise is the hammer strength machine. Load the machine with weights that you can endure. Avoid lifting heavy if you are a beginner.
How to do the hammer strength row:
- Start by setting up the hammer strength machine, adjust the seat to a comfortable height.
- Sit on the bench and place your stomach and lower chest on the upright pad. Ensure that the top of the pad touches your mid-chest. Place your feet on the feet pads.
- Grasp the parallel handles. Ensure that your palms are facing each other and your hands are fully extended. This marks your starting position.
- While squeezing your lats, pull the handles towards your chest area. While pulling the handles, engage your back rather than your arms. Squeeze your shoulder blades once the handles reach your chest.
- Pause then gently lower the handles to the starting position.
WHAT MUSCLES DOES HAMMER STRENGTH MACHINE ROW WORK?
LATISSIMUS DORSI MUSCLE
The hammer strength row mainly targets your latissimus dorsi muscles. The exercise strengthens and builds your lats. Strong lats play a significant role in stabilizing and protecting your spine. Additionally, you develop upper body strength.
MIDDLE BACK MUSCLE
As you perform the exercise, you engage your middle back. The hammer strength machine row grows muscles on your mid-back. This plays a vital role in improving your posture.
Furthermore, the occurrence of back pain significantly reduces.
The workout engages your biceps. As you push and pull the parallel handles, you activate your biceps. This is beneficial since it provides strength to perform other upper body workouts and daily activities that involve lifting. Your grip strength also improves while performing this exercise.
The technique stabilizes your shoulder joints. Additionally, the exercise strengthens your shoulders. This helps in preventing shoulder injury.
HAMMER STRENGTH MACHINE ROW BENEFITS
PROMOTES UPPER BODY STRENGTH
The hammer strength row strengthens and grows your upper body muscles. They include your lats, back, arm, and shoulder muscles. This promotes stability and coordination in your upper body. Upper body strength is very beneficial in the gym and daily life activities. For instance, you perform exercise that involves lifting or pushing weights with minimal strain. Moreover, you do not experience challenges performing daily life activities that involve lifting.
PROMOTES SPINE STABILITY
As mentioned earlier, the hammer strength row primarily works on your lats. This also affects your spine since your lats are connected to it. Consistent and correct performance of the exercise stabilizes your spine.
Furthermore, your lats grow and act as a protection layer to your spine. As a result, your posture improves.
RELIEVES BACK PAIN
The exercise engages, tones, and strengthens your back. This helps in relieving back pain. The elderly can also perform this exercise since it is done while sitting down.
Besides, they can adjust the weight to their desired level. As a result, they experience minimal cases of back pain.
IMPROVES ATHLETIC PERFORMANCE
Lat strength is an important tool for athletes. The exercise enhances your athletic power while doing sports such as swimming and boxing.
These activities keep you active, hence preventing the occurrence of lifestyle conditions and cardiovascular diseases.
ALTERNATIVES TO HAMMER STRENGTH MACHINE ROW
DUMBBELL BENT-OVER ROW
The dumbbell bent-over row is a great alternative since it emphasizes your back muscles, particularly your lats. For this exercise, you need a bench and a dumbbell.
Select a dumbbell that you can comfortably lift at the same time challenging you. If you are a beginner, start with light weight.
How to do dumbbell bent-over row:
- Start by placing the dumbbell next to the bench. Bend your left knee on the bench ensuring that the rest of your leg rests on the bench. Extend your left hand and place it on the bench for support.
- Grab the dumbbell with your right hand. Position your torso so that it is almost parallel to the floor. Press your right leg firmly on the floor. The distance between your right leg and bench should be almost shoulder width. This is your starting position. This is your starting position.
- While bending your shoulders, pull the dumbbell towards your chest area.
- Pause then extend your arm to the starting position.
- Perform 10 repetitions then switch to your left side. Perform 3 sets.
The deadlift is popularly recognized for developing your glutes and hamstrings. It is also a great exercise to develop your lats. Therefore, it is a great alternative. You will require a barbell to perform this exercise.
How to do the deadlift:
- Load the bar with weights that are in line with your fitness needs. Stand behind the barbell ensuring that your shins almost touch it.
- Grab the bar with an overhand grip. Your hands should slightly be more than shoulder-width apart.
- Keep a shoulder-width stance and push your hips back.
- While keeping a straight back lift the barbell upwards and suspend it on your hips. Push your hips forward while doing this.
- Gently lower the barbell to the ground.
- Perform 10 to 15 reps for 3 sets.
HAMMER STRENGTH MACHINE ROW MISTAKES TO AVOID
GOING TOO FAST
Fast movement of the routine is counter-productive. It causes fatigue and does not properly work the targeted muscles. The movement should be slow and controlled.
LIFTING TOO HEAVY
Avoid loading heavy weights that are beyond your endurance level. This alters your posture as you perform the exercise. Besides, it might strain your muscles. Start with lighter weights then gradually progress to heavier ones.
The hammer strength machine row is a wonderful technique to tone and build your upper body muscles. Moreover, the exercise improves your appearance by defining your chest area.
However, avoid performing the workout if you have back or shoulder injuries since it might aggravate the existing condition. Consult your physician and gym trainer before commencing the workout.