The rowing hammer is an exercise to develop the back muscles. Hammer Strength is simply the brand name of the machine. Unfortunately, not all gyms have this machine. If you are lucky enough to have one, you can develop the thickness of your back muscles. If not, you can do it in other ways. Let's see the details:
Which muscles are involved in the sit-up rowing exercise?
This weight training exercise, very popular with both experienced and beginners, is polyarticular. It works all the muscles of the back, namely :
the large circle,
the dorsalis major,
the rhomboids,
the middle and lower trapezius.
The rowing machine therefore helps to strengthen all the muscles of the posterior chain. With the pull-up movement, you also work your posterior and middle deltoids. Don't forget that the grip, the distance between the hands and the height of the seat will have a direct influence on your progress and your results.
How to do the exercise?
This exercise is very simple to perform. After having carried out your warm-up, put your load on the machine and install yourself in front of the machine and adjust the height of the seat. Your chest should be against the support and your feet should be stable, they should not move during the execution of the exercise. Keep your elbows flexible and grip the handles firmly. Bring your chest forward and pull your elbows back as far as possible. Hold the contraction for one second before bringing the handles back while controlling the return. Remember to breathe throughout the exercise: inhale as you pull the handles back and exhale on the return.
Tips for performing this exercise
- For the rowing exercise to be performed properly, it is important that the chest is out and the back remains straight. Indeed, if your back becomes rounded after each repetition, the back muscles will not be able to contract properly and consequently you will work less.
- Keep in mind that it's not the pull-up that will help you build back muscle, but the contraction of your back after each repetition.
- To work efficiently, do this exercise without hurrying. There is no point in racing, the aim is to gain thickness by forcing yourself to contract your back well.
- This exercise requires attention to detail but you will see that if you do it correctly you will quickly improve your posture and your back will straighten itself.
Variations of the rowing machine
There are several variations of this exercise.
- For example, you can do rowing with a T-bar and even with a straight bar.
- You can also do the exercise using only one arm. On the same type of machine, you can also adjust the seat to work differently. With a high seat, you will be working mostly the lower part and with the low seat, the upper part of your back.
Find this exercise in the following programs:
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