Single arm hammer strength row is a popular exercise that targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a hammer strength machine, which allows you to work on one arm at a time. It is a great exercise for building upper back strength and improving posture.
How to Perform Single Arm Hammer Strength Row
1. Adjust the machine: Start by adjusting the seat height so that your feet are flat on the floor. Adjust the machine's handle so that it is at chest height.
2. Sit on the machine: Sit on the machine with your chest against the pad and your feet flat on the floor.
3. Grab the handle: Grab the machine's handle with one hand, making sure that your palm is facing down.
4. Row: Pull the handle towards your chest while keeping your elbow close to your body. Squeeze your shoulder blades together at the top of the movement and then slowly lower the weight back down.
5. Repeat: Complete the desired number of reps on one arm before switching to the other arm.
Benefits of Single Arm Hammer Strength Row
1. Builds upper back strength: Single arm hammer strength row targets the upper back muscles, helping to build strength and improve posture.
2. Works on one arm at a time: This exercise allows you to work on one arm at a time, helping to correct muscle imbalances and improve overall symmetry.
3. Reduces the risk of injury: Hammer strength machines are designed to reduce the risk of injury by providing a controlled range of motion and eliminating the need for stabilizing muscles.
4. Increases grip strength: This exercise requires a strong grip to hold onto the handle, helping to improve grip strength over time.
Tips for Performing Single Arm Hammer Strength Row
1. Keep your elbow close to your body: This will help to target the upper back muscles and reduce the involvement of the biceps.
2. Squeeze your shoulder blades together: This will help to fully engage the upper back muscles and improve overall muscle activation.
3. Avoid using momentum: Use a controlled motion throughout the exercise, avoiding any swinging or jerking movements.
4. Use a weight that is challenging but manageable: Start with a weight that you can comfortably lift for 8-10 reps and gradually increase the weight over time as you get stronger.
Conclusion
Single arm hammer strength row is an effective exercise for building upper back strength and improving posture. It targets the upper back muscles, works on one arm at a time, and reduces the risk of injury. By following the tips outlined in this article, you can perform this exercise safely and effectively.