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Back · Leverage Machine
Hammer Strength Plate Loaded High Row Single Arm
Hammer Strength Plate Loaded High Row Single Arm 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 Single Arm
- 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 the right 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 same arm for the desired number of repetitions and then switch to your left arm and repeat.
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 Single Arm alternatives
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Hammer Strength Plate Loaded High Row Single Arm FAQ
What muscles does Hammer Strength Plate Loaded High Row Single Arm work?
Hammer Strength Plate Loaded High Row Single Arm 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 Single Arm?
You need a leverage machine.
How many sets and reps of Hammer Strength Plate Loaded High Row Single Arm 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 Single Arm good for beginners?
Yes. Hammer Strength Plate Loaded High Row Single Arm 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 Single Arm 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 Single Arm?
Other exercises for the lats include Band Kneeling Single Arm High Row, Dumbbells Single Arm Row, Kettlebell Single Arm Row and Single Arm Cable Row Right.
For developers
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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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