Machine T-Bar Row with Hammer Grip

Machine T-Bar Row with Hammer Grip Basics

Primary muscles worked: Rhomboids, Middle Trap

Synergist Muscles: Lats, Biceps, Forearms

Mechanics: Compound

Equipment: T-Bar Row Machine

How To Perform The Machine T-Bar Row with Hammer Grip

• First, assume a standing position on the t-bar row machine.
• Next, squat down and grip the hand bar attachments so that your palms face each other, often called a hammer grip.
• Stand up about half way and bend about 45-degrees at the waist. Your arms should remain in full extension when making this transition.
• Now, perform the actual lift by bringing the hand grips towards your chest. Bend at your elbows and retract your shoulder blades until the elbows are slightly behind your back, arms touching the side of your body, and shoulder blades fully retracted.
• Once you have reached this position, return your arms to full extension and then you may perform another repetition.
• Once the desired number of reps are completed, you should slowly lower the weight down by squatting down until the hand grips and bar and securely in place.

Machine T-Bar Row with Hammer Grip Tips

• Do not allow your spine to curve while performing the t-bar row because it will place a large amount of strain on your back.
• Make sure that the movement of the bar originates with retraction of your shoulder blades to ensure optimal recruitment of your rhomboids and middle trap muscles.

Machine T-Bar Row with Hammer Grip and Sports Application

The Machine T-Bar Row with Hammer Grip, much like other forms of rows, is great for athletes in both crew and archery. Again, it should be noted that this exercise is also beneficial from a general standpoint for any sport that requires strong back strength. Sports such as swimming where the back is utilized for strength, balance, and power or sports such as football where a strong back can stabilize an athlete when receiving or giving a hard hit can benefit from the adaptations this exercise can generate.