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Hammer Strength High Row
The Hammer Strength High Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: mid traps 20%, rhomboids 18% and rear delts 16%.
How to do it
- Set the seat so the handles are just within reach with the arms straight up and forward.
- Sit with the thighs under the pad and the chest against the chest pad if there is one.
- Grip the handles overhand.
- Pull the handles down and back until the hands are beside the upper chest.
- Return slowly until the arms are straight.
Tips
- Drive the elbows down and back toward the hips.
- Keep the chest lifted through the pull.
Common mistakes
- Lifting off the seat to pull more weight.
- Shrugging the shoulders at the top.
- Letting the plates crash at the end of the return.
Muscles worked by the Hammer Strength High Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows flared away from the body turn the row into horizontal abduction. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Hammer Strength High Row alternatives
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Frequently asked questions
What muscles does the Hammer Strength High Row work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), biceps (short head) and brachialis assist.
Is the Hammer Strength High Row good for beginners?
Yes. The Hammer Strength High Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hammer Strength High Row?
For example the Machine High Row, Machine Row (Pronated Grip) and Seated Machine Row (Wide Grip). They train mostly the same muscles.
How do you make the Hammer Strength High Row harder?
Add weight or reps, or move on to the High Cable Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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