The majority of commercial gyms provide a large selection of workout equipment. It might be frightening to have so many alternatives if you’ve never lifted weights before. Which stations will best meet your demands is something you should know. The Hammer Strength row is a great exercise for strengthening your back. For good reason, this manufacturer of equipment has been a constant in weight rooms for decades. The plate-loaded Hammer Strength row machine is an infallible instrument for developing your traps, lats, and all the muscles in between.
Hammer Strength’s rugged performance strength training equipment is the most durable on the market, designed to withstand even the most intense workouts. Hammer Strength provides the resources required to create champions. In addition, they have selectorized equipment, heavy duty racks, and an extensive assortment of attachments that allow for countless training options.
We will go into great detail about the Hammer Strength row exercise in this extensive set. Covering all you need to know about it, including variants and perfect form and technique.
Overview of Hammer Strength Row
A machine-based workout that works the back muscles is the Hammer Strength row. It uses a Hammer Strength row machine, which has two independently moving, up-and-down grips linked to a weighted bar. The first part of the workout involves the user sitting on the machine and using an overhand grip on the handles. They then gently release the weight back to the beginning position after pulling the handles towards their chest and pushing their shoulder blades together.
Targeting the lats, traps, and rhomboids—as well as the upper and middle back muscles—is possible with the Hammer Strength row exercise. Being a terrific compound exercise for improving general upper body strength, it also works the biceps and forearms. The machine-based nature of the workout allows for more stability and control. Which lowers the chance of injury and guarantees appropriate technique. The Hammer Strength machine is a great way to improve posture, functional mobility, and total back strength in your training regimen.
Is Hammer Strength Row Machine Worth It?
These are some of the main factors for why you should incorporate this activity into your fitness regimen.
The lats, traps, and rhomboids are among the back muscles that are worked during the Hammer Strength row exercise. Working these muscles can help you build a strong, toned back. This will help you with posture, back discomfort, and general upper body strength.
A compound exercise that works many muscular groups at once is the Hammer Strength Row. This improves muscular balance and burns more calories in addition to helping to build strength. As the exercise is machine-based, it is low impact. Hammer Strength machine lowers the chance of injury. It also makes a great choice for anyone with joint discomfort or mobility concerns.
There are several ways to tailor the Hammer Strength row machine to target particular muscle groups and alter the intensity of the activity. People with different levels of fitness and training goals can utilize it because of its versatility.
All things considered. Including the Hammer Strength Row exercise to your training regimen will help you develop a strong and healthy back while enhancing your physical capabilities.
How To Do A Hammer Row?
The Hammer Strength row station is an apparatus that develops your upper back muscles as you sit down and put plates into it.
Additionally, it has many handles at varying angles so you may experiment to find the ideal grip. You will do the Hammer Strength row using an overhand, palms down grip for the sake of this how-to instruction.
Adjust Your Seat
A stable seat at the appropriate height is the first and most important thing to check while setting up. Ensure that the top of your rib cage rests on the middle of your chest when the torso pad is in place. When you grab the handle and your arm is nearly parallel to the ground, the seat is at the right height.
Plates-Loaded
After adjusting the seat to the correct height, fill the machine’s arms with weight. The plates needed should attach to the machine’s arms at the base with ease. To gain an understanding of how the Hammer Strength row moves, try performing a few unloaded practice repetitions.
Pulling Elbows
After settling in and loading up, take an overhand hold on each machine handle. Your chest should rest flat against the vertical pad, and your shoulders should extend forward. Pull your elbows back until they are in line with your body after retracting your shoulders to start the exercise. At all times, allow the resistance to maintain your torso firmly in contact with the pad.
Integrating The Hammer Strength Row Into Your Training Program
The Hammer Strength Row suggested sets and repetitions might change according to your expertise level and fitness objectives. Generally speaking, though, you should aim for 3–4 sets of 8–12 repetitions each side, with a 1- to 2-minute break in between.
Depending on the goals and overall training plan, you can incorporate Hammer Strength Rows into your training one or two times each week. In order to prevent overtraining or injury, it’s critical to give yourself enough time to rest and recuperate in between sessions. Never forget to modify the weight and repetitions according to your fitness level and objectives, and before starting any new exercise program, get advice from a certified trainer or medical practitioner.
The Hammer Strength Row: Benefits
The row station, like the majority of Hammer Strength equipment, has a number of useful advantages. These benefits aren’t limited to any one kind of user. In fact, you may be able to take advantage of several positives concurrently.
Simple To Operate
Generally speaking, using exercise machines is simpler than using free weights or cables. As a result of this, the Hammer Strength row is an excellent back exercise for beginners. Particularly if you’re not yet ready to lift free weights. All that’s needed is to position the seat and add as much or as little weight as desired.
Perform Uni or Bilaterally
The Hammer Strength row’s design allows you to utilize each lever separately or both arms simultaneously. This gives you greater flexibility in terms of how you exercise your back using the machine. By rowing with both arms at simultaneously, switching up which arm pulls and which rests. Or only loading one side of your body at a time and making it a wholly unilateral exercise. You may improve your coordination.
Superior Stability
Hammer Strength row machine frees you from any concern about falling or losing control of the weight. Allows you to concentrate just on pulling as hard as you can. You may almost eliminate any external stability demands that you would have when performing a free-weight back workout by using a machine like the Hammer Strength row.
Better Your Posture
By strengthening the muscles in your upper back and shoulders, Hammer Strength rows can aid you with posture improvement during exercise. By addressing imbalances brought on by bad posture, this exercise might help you adopt a more confident and upright stance.
Lower The Chance Of Injury
By building stronger muscles in your shoulders, core, and upper back. Using a Hammer Strength machine can reduce your risk of injury. A strong back and core have the capacity to stabilize and support your spine. This in particular helps lower the chance of sprains, strains, and other problems.
Back Strength
The latissimus dorsi, trapezius, and rhomboids are among the upper back muscles that may be effectively targeted with the Hammer Strength row machine. You may increase the overall definition of your muscles and strengthen your back by doing this workout on a regular basis.
Enhanced Grip
To do the Hammer Strength Row exercise, you must have a firm grasp on the handles. Better grip is crucial in order to pull the weight in the direction of your body. You may increase your grip strength by doing a Hammer Strength machine on a regular basis. This will help you perform better in other workouts and everyday tasks.
Hammer Strength Row Muscles Worked
The lats, traps, and rhomboids are among the back muscles that are worked during the Hammer Strength Row exercise. The Hammer Strength row is a great exercise to do if you want to strengthen your back. The machine’s architecture is what makes it so beautiful. It takes away the need for self-stabilization, allowing you to concentrate on doing every rep as good as you can.
The following describes each muscle group and how it is used throughout the exercise:
Primary Muscles
Lats (Latissimus Dorsi)
The largest muscles in the back, the lats, are in charge of drawing the arms down and toward the body. When you pull the handlebars towards your chest during the Hammer Strength Row workout, your lats are worked, which strengthens and activates these muscles.
The interwoven network of tissues in your back normally cooperates when you execute exercises like the row. Your latissimus dorsi muscles, however, are the key participants in this situation. They are the main movers in the Hammer Strength row, retracting and pulling back and down on your shoulder blade.
Upper Back And Traps
The big muscle group called the traps, which extends from the neck to the mid-back. Traps are in charge of stabilizing and facilitating shoulder mobility. Squeezing your shoulder blades together. Alongside pulling the grips towards your chest works your traps in the Hammer Strength Row exercise.
A complex exercise such as the Hammer Strength row works a wide range of muscles. During the Hammer Strength row, your rhomboids, infraspinatus, middle and lower trapezius, and even your rear deltoids all put in some effort. The rhomboids are in charge of stabilizing and retracting the shoulder blades. Pulling the grips to your chest and pressing your shoulder blades together activates your rhomboids during the Hammer Strength row exercise.
All of those tissues begin or end on the shoulder blade, so they will carry some of the weight. But the way the workout is designed, your lats will perform the majority of the work first.
Secondary Muscles
The Hammer Strength row exercise targets primary muscle groups like the biceps and forearms, making it a compound exercise that simultaneously targets multiple muscle groups. Additionally, several other secondary muscle groups are also engaged during the exercise, including:
The elbow joint may be flexed by using the biceps, which are muscles in the front of the upper arm. Pulling the handlebars closer your chest during the Hammer Strength row workout works your biceps. Forearm muscles are in charge of wrist mobility and grip strength. The Hammer Strength Row workout also involves gripping the grips and holding onto the weight with the forearms.
The muscles called erector spinae are found all the way around the spine and are in charge of lateral flexion and spinal extension. The erector spinae muscles are used in the Hammer Strength row exercise to support the spine and preserve good posture. Shoulder extension and horizontal abduction are executed by the rear deltoids, which are found in the rear of the shoulders. Squeezing your shoulder blades together and pulling the grips towards your chest works your rear deltoids during the Hammer Strength row workout.
The Hammer Strength row muscles worked is majorly upper body. It executes this in a holistic way, improving total strength and functional mobility by working these secondary muscle groups.
Hammer Strength Row Variations & Alternatives
Hammer Strength Seated Row
A similar exercise to the HS-row is the Hammer Strength seated row. carried out with a resistance band or a cable machine. To complete the exercise, take the following actions:
With your knees bent and your feet flat on the floor, take a seat on the machine or a bench. With your hands facing down, take an overhand hold on the handles. Maintain a straight back and relaxed shoulders. Keeping your shoulders down and your elbows close to your body, pull the handles towards your chest. At the peak of the exercise, firmly compress your shoulder blades together. After completing the specified number of repetitions, carefully release the handles to return to the starting position.
The Hammer Strength seated row is a multipurpose exercise that targets the upper back muscles well. Seated Row in general can be done using a variety of equipment and variants.
One Arm Row
Using just one handle, a version of the row exercise is the Hammer Strength one arm row. To complete the exercise, take the following actions:
Place one hand on the handle of the Hammer Strength Row machine and stand next to it. For balance, rest your other hand on your hip or a nearby support. Keep your knees slightly bent and your feet shoulder-width apart. Maintaining your elbow tight to your body and your shoulder down, pull the handle towards your chest. At the peak of the action, tense your shoulder blade. Return the handle to the starting position slowly, then repeat for the appropriate number of times. Repeat the exercise with the opposite arm after switching sides.
A unilateral exercise that can aid with muscular imbalance correction and general functional strength enhancement is the one-arm row.
Grip Row Reverse
An additional Hammer Strength Row exercise that works the upper back muscles differently is the reverse grip row. To complete the exercise, take the following actions:
With your knees slightly bent and your feet flat on the floor, take a seat on the Hammer Strength Row machine. With your hands facing up, take an underhand hold on the handles. Maintain a straight back and relaxed shoulders. To keep your spine stable, slant a little forward and tighten your abdominal muscles. Keeping your shoulders down and your elbows close to your body, pull the handles towards your chest. At the peak of the exercise, firmly compress your shoulder blades together. After completing the specified number of repetitions, carefully release the handles to return to the starting position.
Compared to the regular Hammer Strength Row workout, the reverse grip row might aid to better activate the forearms and biceps.
Hammer Strength Row With Partner
One excellent method to add more muscle or strength is to perform some tactical overload. A spotter can help you push through repetitions that you would not otherwise be able to complete. When you begin to approach failure, just have your helper gradually apply pressure on the grips while you row. This allows you to securely test the boundaries without having to worry about losing control of the resistance or dropping a bar.
Seal Row
The Hammer Strength rowing machine’s free-weight relative is the prone row, sometimes known as a seal row. Here, the primary distinction is that, instead of pulling horizontally, you’re pulling vertically while your arms are dangling down. The prone dumbbell row will probably be considerably tougher at the top and easier at the bottom of each rep. This won’t affect which muscles are engaged.
Hammer Strength Two Arm Row (Dumbbells)
Two Arm Hammer Strength Row Muscles Worked
Hammer Strength two arm row works the latissimus dorsi, middle back, and trapezius muscles, which are located in the upper back. With this exercise, the forearms, biceps, and rear deltoids (shoulders) are the secondary muscle groups that are worked.
How To Do A Hammer Strength Two Arm Row
Take a firm hold of a dumbbell with an overhand grip in each hand. Lean your chest forward over your feet by bending forward at the waist. Keep your feet slightly wider than shoulder-width apart and your knees slightly bent.
When you begin, stretch your arms fully so that the dumbbells hang straight down at around mid-shin level. Placing your palms inside of your body, hold the dumbbells. Then, raise the dumbbells to a position around your stomach, or “row.” Repeat after lowering the dumbbells gradually to their initial position. To maintain a solid and secure posture in your back during this exercise, make sure to keep your head up and your shoulders back.
