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Hammer Strength Low Row
The Hammer Strength Low Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Set the seat so the chest meets the pad and the handles are just within reach.
- Sit tall with the feet planted and the chest on the pad.
- Grip the low handles with the palms facing each other.
- Row the handles back toward the hips until the elbows pass the torso.
- Return the handles slowly until the arms are straight.
Tips
- Think of pulling the elbows toward the back pockets.
- Keep the chest in contact with the pad.
Common mistakes
- Leaning back off the pad to finish the rep.
- Pulling the handles up toward the chest instead of back to the hips.
- Cutting the stretch short at the front.
Muscles worked by the Hammer Strength Low 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.
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 Low Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Hammer Strength Low Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Hammer Strength Low Row good for beginners?
Yes. The Hammer Strength Low 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 Low Row?
For example the Hammer Strength Row, Iso Lateral Row and Iso-Lateral D.Y. Row. They train mostly the same muscles.
How do you make the Hammer Strength Low Row harder?
Add weight or reps, or move on to the Landmine Single Arm 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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