Hammer Rows

If you need to load middle of your Lats, you can use hummer row machine with weight plates, that you need to pull bias to your chest, in horizontal and vertical position. This back exercise is good for the newbies, because the risk of injuries is very low as you lie on the bench.

Hammer Row workout

The initial position for hammer row is face down on the bench, your hands on the handles of the weight. You chest at this position is lying on the top of the pad and it shouldn’t leave it during the execution. Your feet should be close, flat, ankles touching. Arms should be bent almost at right angles to direct all the stress on the critical side the head deltoids. Now lift the weight bearing on the position of hands stretched out along the torso to the level of your head, and then slowly immerse them. Keep your palms directed to the floor throughout the exercise. At the critical point try to lean forward instead of bending back.

While doing this hammer row prevent the weight from being dropped throughout all reps. Don’t forget to exhale at the point of maximum tension and keep your motions smooth and controlled. When you feel the chest squeezed, try to squeeze your shoulders as well, imaging you’re crushing something between them.