Exercise description of the machine row with hammer grip.  Learn about the machine row with hammer grip with video and pictures.  Also learn how the machine row with hammer grip can improve your sports performance.

Primary muscles worked:  Rhomboids, Middle Trap

Synergist Muscles:  Lats, Biceps, Forearms

Mechanics:  Compound

Equipment:  Seated Row Machine

How to perform the exercise:  To perform the machine row with hammer grip, the athlete should sit on the row machine's seat with a height adjusted so that the feet are flat on the floor. The athlete should then place their chest up against the the chest guard that is located on the machine. After the chest has been placed on the guard, the athlete should reach their arms out and grasp on to the hand bars so that their palms face each other. This is traditionally known as the hammer grip. Once gripped, the athlete will pul the hand attachments towards the body bending and the elbows and retracting the shoulder blades. The athlete should pull the weight until one of two things happens: the athlete should pull until the shoulder blades are fully retracted and elbows are close to the side, or the athlete should pull until the machine has reached its pulling range (which may not be the full range of motion and depends on the machine utilized). After the athlete reaches the retracted position, he / she may return the arms to full extension before attempting another rep.

Spotting the exercise:  The spotter should stand in front of the seated row machine and if the athlete becomes unable to perform the desired number of reps on their own the spotter should push on the hand grips towards the athlete.

Sport specific 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.