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Hammer Strength Row
The Hammer Strength 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 handles are at mid-chest height and the chest meets the pad.
- Sit tall with the chest on the pad and grip both handles.
- Set the shoulders down and back.
- Row both handles back until the elbows pass the torso.
- Let the handles return slowly until the arms are straight.
Tips
- Pull evenly with both arms since each side moves independently.
- Pause for a moment with the shoulder blades squeezed.
Common mistakes
- Pulling the chest off the pad.
- Letting one arm lag behind the other.
- Jerking the handles from the stretched position.
Muscles worked by the Hammer Strength 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 Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Hammer Strength 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 Row good for beginners?
Yes. The Hammer Strength 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 Row?
For example the Hammer Strength Low Row, Iso Lateral Row and Iso-Lateral D.Y. Row. They train mostly the same muscles.
How do you make the Hammer Strength 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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