One Arm Hammer Strength MTS Iso-Lateral Row

One Arm Hammer Strength MTS Iso-Lateral Row gif

Coach's Tips

This one-arm row is great for strengthening your lats and traps. Working one side at a time helps fix muscle imbalances and lets you focus on each rep.

How to One Arm Hammer Strength MTS Iso-Lateral Row

Starting Position

1. Sit on the Hammer Strength MTS Iso-Lateral row machine and firmly secure your feet on the footplate.

2. Grab the handle with one hand and comfortably rest the opposite hand on your thigh.

3. Keep your back straight and slightly puff your chest out to get ready.

Proper Form

1. Hold the handle and gently pull it towards your body by bending your elbow with your arm.

2. Keep your shoulders stable and focus on contracting your latissimus dorsi.

3. After pulling as much as possible, slowly return to the starting position while maintaining muscle tension.

Breathing Technique

Exhale during the pulling motion, and inhale when returning the handle to its original position.

Precautions

1. Engage your core to keep your back straight and stabilize your upper body.

2. Avoid using weights that are too heavy and move smoothly within a controllable range.

3. If you feel any pain or discomfort, stop immediately and take a break.

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