Hammer Strength Plate Loaded High Row Alternate Arms

Category

Back

Difficulty

Intermediate

Equipment

Hammer Strength Plate Loaded High Row Machine

Primary muscles

Latissimus Dorsi

Secondary muscles

Biceps Brachii, Rhomboids

How to do it

1. Sit on the Hammer Strength Plate Loaded High Row machine with your feet flat on the floor and your chest pressed against the chest pad. Grasp the handles with both hands, palms facing forward.
2. Pull one handle towards your torso by bending your elbow and squeezing your shoulder blade back, while keeping the other arm extended.
3. Squeeze your back muscles at the end of the movement and slowly return the handle to the starting position with control.
4. Repeat with the other arm, alternating arms for the desired number of repetitions.

Form tips

• Keep your chest pressed against the pad and your back straight throughout the exercise.
• Focus on engaging your back muscles throughout the movement.
• Exhale as you pull the handle towards your torso and inhale as you return it to the starting position.