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

Primary muscles worked:  Rhomboids, Middle Trap

Synergist Muscles:  Lats, Biceps, Forearms

Mechanics:  Compound

Equipment:  T-Bar Row Machine

How to perform the exercise:  The athlete should first assume a standing position on the t-bar row machine. Next, the athlete will squat down and grip the hand bar attachments so that palms face each other, often called a hammer grip. The athlete should then stand up about half way and bend about 45 degrees at the waist. The arms should remain in full extension when making this transition. This is the beginning stance for the machine T-bar row using a hammer grip. The athlete will then perform the actual lift by bringing the hand grips towards the chest. The athlete should bend at the elbows and retract the shoulder blades until the elbows are slightly behind the back, arms touching the side of the body, and shoulder blades fully retracted. Once the athlete has reached this position, he / she may return the arms to full extension and then may perform another repetition. Once the desired number of reps are completed, the athlete should slowly lower the weight down by squatting down until the hand grips and bar and securely in place.

Spotting the exercise:  The spotter should be positioned in front of the t-bar row machine. The spotter should assist the athlete when needed by pushing upward on the edge of the t-bar.

Sport specific 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.