Machine Row with Hammer Grip

Machine Row with Hammer Grip Basics

Primary muscles worked: Rhomboids, Middle Trap

Synergist Muscles: Lats, Biceps, Forearms

Mechanics: Compound

Equipment: Seated Row Machine

How To Perform The Machine Row with Hammer Grip

• First, sit on the rowing machine's seat with a height adjusted so that your feet are flat on the floor.
• Place your chest up against the the chest guard that is located on the machine.
• After your chest has been placed on the guard, you should reach your arms out and grasp on to the hand bars so that your palms face each other. This is traditionally known as the hammer grip.
• Once gripped, you will pull the hand attachments towards your body, bending and the elbows and retracting your shoulder blades.
• Continue pulling the weight until one of two things happens: your shoulder blades are fully retracted and elbows are close to the side of your body, or the machine has reached its pulling range (which may not be the full range of motion and depends on the machine utilized).
• After you reach one of these two positions, you should return your arms to full extension before attempting another rep.

Machine Row with Hammer Grip Tips

• Do not lean back while your pulling with your arms and middle back because this will utilize your body weight to assist with the exercise. This decrease the effectiveness of the workload on the muscles of your middle back.
• Remember, the first movement should come from retraction of your shoulder blades to allow your rhomboids and middle trap muscles to optimally contract before secondary muscles become involved.

Machine Row with Hammer Grip and Sports Application

The machine row with hammer grip very closely resembles the drawing of the bow in archery. Also, the movement is closely related the motion of rowing in the sport of crew. Although this exercise may directly benefit athletes for these sports, the machine row with hammer grip can be beneficial for any sport that requires a strong back for support and power. These include but are not limited to football, lacrosse, hockey, swimming, and water polo.