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Unilateral Hammer Strength Row
The Unilateral Hammer Strength Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: rhomboids 15%, mid traps 15% and lats (upper) 15%.
How to do it
- Set the seat so the handles line up with your lower chest and the chest pad supports your sternum.
- Sit facing the pad, feet flat on the floor or platform, and grab one handle with a neutral grip.
- Brace your free hand on the pad or the frame and let the working arm reach forward fully.
- Row the handle back, driving the elbow past your side until your hand reaches your ribs.
- Pause and squeeze the shoulder blade toward the spine.
- Return the handle slowly until the arm is straight and the shoulder blade reaches forward, then switch sides after the set.
Tips
- Keep your chest glued to the pad so the back, not your torso, moves the load.
- Let the shoulder blade glide forward at the start of each rep for a full stretch.
- Lead with the elbow and keep the hand relaxed like a hook.
Common mistakes
- Twisting the torso away from the pad to finish the rep.
- Shrugging the shoulder up toward the ear during the pull.
- Cutting the rep short in front instead of reaching to a straight arm.
Muscles worked by the Unilateral 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.
One arm pulls further back along the body and the trunk resists rotation. 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.
Unilateral Hammer Strength Row alternatives
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Frequently asked questions
What muscles does the Unilateral Hammer Strength Row work?
Mainly the rhomboids, mid traps and lats (upper). The lats (lower), rear delts, biceps (long head), biceps (short head) and brachialis assist.
Is the Unilateral Hammer Strength Row good for beginners?
Yes. The Unilateral 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 Unilateral Hammer Strength Row?
For example the Single Arm Machine Row, Hammer Strength Low Row and Smith Machine Single Arm Row. They train mostly the same muscles, some with different equipment.
How do you make the Unilateral Hammer Strength Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Kettlebell 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)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.