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Back · Leverage Machine
Hammer Strength Plate Loaded High Row Both Arms
Hammer Strength Plate Loaded High Row Both 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, 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 Both 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 both handles towards your torso by bending your elbows and squeezing your shoulder blades back.
- Squeeze your back muscles at the end of the movement and slowly return the handles to the starting position with control.
- Repeat 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 Both Arms alternatives
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Hammer Strength Plate Loaded High Row Both Arms FAQ
What muscles does Hammer Strength Plate Loaded High Row Both Arms work?
Hammer Strength Plate Loaded High Row Both 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 Both Arms?
You need a leverage machine.
How many sets and reps of Hammer Strength Plate Loaded High Row Both Arms should I do?
Start with 3 sets of 8-12 reps. 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 Both Arms good for beginners?
Yes. Hammer Strength Plate Loaded High Row Both 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 Both 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 Both Arms?
Other exercises for the lats include Suspension Trainer With Grips High Row, Band Kneeling Single Arm High Row, Band Rotating Hammer Grip Incline Bench Row and Cable Reverse Grip Straight Back Seated High Row.
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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