How to do a Hammerstrength High Row

Authored by Fitbod

About Hammerstrength High Row

Sets Logged
1,227,111
Popularity Rank
113th
Difficulty
Beginner
Back Strength
99 mSCORE 3rd
Equipment Required
  • Photo of Hammerstrength (Leverage) Machine (all forms)
    Hammerstrength (Leverage) Machine (all forms)
Primary Muscles
Secondary Muscles
None

Instructions: How To

Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.

  1. Sit upright in a hammerstrength high row machine pressing your chest against the support pad.
  2. Extend your arms to grab ahold of the handles with an overhand grip.
  3. Flex your elbows past your sides at a 45 degree angle from your torso.
  4. Once the handles have reached your chest, return to the starting position.

Common Mistakes

  • Hammerstrength Equipment

    Sit back, and keep your shoulder blades against the pad. Hammerstrength equipment is designed to help you get into the correct position. If you’re sitting forward, and pulling your back off the pad, you may be compromising the effectiveness of the exercise, or modifying it to be a different variation entirely.

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Reps & Weight