Hammer Strength Row exercises is a great exercise that primarily targets the lats and the middle area of the back. It also works the biceps, the rear shoulders and the traps.

Hammer Strength Row can be the main exercise in your back rotation.

You can use moderate to heavy weights when doing Hammer Strength Row as long as you practice perfect form and technique.

Hammer Strength Row

Hammer Strength Row How To

  • Place your stomach firmly against the pad of the Hammer Strength Row machine. Put one leg forward so you can arch your back and lessen compression forces on your lumbar area. Having the arch also isolates the lats better.
  • Row the weight by pulling with your elbows back until you feel a nice contraction on your middle back, traps and rear shoulders.
  • Return the weight back to starting position under complete control and get a nice deep stretch at the bottom.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When rowing, always think of your hands as “hooks”.

Do not pull with your biceps; keep a slight bend in your elbows throughout the exercise and pull with your elbows as you contract the lats.

At the top position hold the weight for a count of “one”. The elbows should remain slightly bent at the bottom position. To get a deep stretch, extend your rear shoulders and upper lats forward.

Variations: Incline Bench Pull, Landmine Row, Plate Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

How To Do Hammer Strength Row (Machine Row)