One Arm Hammer Strength MTS Iso-Lateral High Row
About
This exercise strengthens your back, especially the lats and mid-traps. Working one arm at a time helps balance your strength.
How to One Arm Hammer Strength MTS Iso-Lateral High Row
Starting Position
1. Sit on the machine seat and keep your feet in a fixed position.
2. Grab the handle with one hand and stretch your arm out to start.
3. Keep your back straight and your shoulders pulled back.
Proper Form
1. Bend your arms with the hand holding the handle and pull it towards your body.
2. Keep your elbows close to your body, pull your shoulders back, and contract your latissimus dorsi.
3. Pause briefly at the maximum pull point, then slowly return to the starting position.
Breathing Technique
Exhale when pulling the handle, and inhale when returning to the starting position.
Precautions
1. Engage your core to prevent your back from bending or rounding.
2. Be careful not to let your elbows drift too far away from your body.
3. Choose an appropriate weight to maintain proper form.
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