One Arm Hammer Strength Plate-Loaded Iso High Row
About
This exercise strengthens your back, especially the lats and upper traps. Working one arm at a time helps fix muscle imbalances.
How to One Arm Hammer Strength Plate-Loaded Iso High Row
Starting Position
1. Sit on the Hammer Strength machine with your feet flat on the floor.
2. Press your back against the backrest and stabilize your upper body.
3. Grab the handle with one hand and start with your arm slightly bent.
Proper Form
1. Bend the arm holding the handle and slowly pull it towards your body.
2. Send your elbows back and contract your latissimus dorsi and upper back.
3. Pause for a moment and then slowly return to the starting position.
Breathing Technique
Exhale when pulling your arms, and inhale when returning your arms to the starting position.
Precautions
1. Don't set the weight too high, and be careful not to excessively arch your back.
2. When pulling the handle, keep your elbows from flaring out too much.
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