upper backmachine
hammer strength one-arm row
hammer strength one-arm row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Load weights and adjust seat so lower chest rests on pad and forearms are parallel to the floor.
Step 2. Twist slightly, reach across your body, and grab the handle.
Step 3. Exhale, keep elbow close to the body, and row toward your torso until the lat fully contracts.
Step 4. Hold the contraction at the peak and squeeze the target muscle hard.
Step 5. Inhale as you control the handle back to the starting position.
Step 6. Slightly rotate the shoulder forward at the end to stretch the lat; keep arm micro-bent.
Step 7. Alternate sides and repeat for the required sets and reps.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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