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Back · Leverage Machine
Hammer Strength Plate Loaded High Row Alternate Arms
Hammer Strength Plate Loaded High Row Alternate Arms is a beginner compound strength exercise that works the lats (back), with the biceps and upper back assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Back · Latissimus Dorsi
Secondary muscles
- Biceps · Biceps Brachii
- Upper Back · Rhomboids
How to do Hammer Strength Plate Loaded High Row Alternate Arms
- Sit on the Hammer Strength Plate Loaded High Row machine with your feet flat on the floor and your chest pressed against the chest pad. Grasp the handles with both hands, palms facing forward.
- Pull one handle towards your torso by bending your elbow and squeezing your shoulder blade back, while keeping the other arm extended.
- Squeeze your back muscles at the end of the movement and slowly return the handle to the starting position with control.
- Repeat with the other arm, alternating arms for the desired number of repetitions.
Form tips
- Keep your chest pressed against the pad and your back straight throughout the exercise.
- Focus on engaging your back muscles throughout the movement.
- Exhale as you pull the handle towards your torso and inhale as you return it to the starting position.
Hammer Strength Plate Loaded High Row Alternate Arms alternatives
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Hammer Strength Plate Loaded High Row Alternate Arms FAQ
What muscles does Hammer Strength Plate Loaded High Row Alternate Arms work?
Hammer Strength Plate Loaded High Row Alternate Arms mainly works the lats in the back (Latissimus Dorsi). The biceps and upper back work as secondary muscles.
What equipment do you need for Hammer Strength Plate Loaded High Row Alternate Arms?
You need a leverage machine.
How many sets and reps of Hammer Strength Plate Loaded High Row Alternate Arms should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Hammer Strength Plate Loaded High Row Alternate Arms good for beginners?
Yes. Hammer Strength Plate Loaded High Row Alternate Arms is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Hammer Strength Plate Loaded High Row Alternate Arms burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Hammer Strength Plate Loaded High Row Alternate Arms?
Other exercises for the lats include Suspension Trainer With Grips High Row, Cable Seated One Arm Alternate Row, Band Kneeling Single Arm High Row and Band Rotating Hammer Grip Incline Bench Row.
For developers
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