How to do the Hammer Strength Back Press Machine Pulldown

if you want to Build a great backYou will need to do a lot of heavy lifting Rows. Unfortunately, this can often mean that you will end up subjecting your lower back to the stress and tension of the joint bending position You’ll use it with major class variations.

If so, one piece of equipment you’re probably already familiar with—the Hammer Strength rowing machine—will be an invaluable addition to your back training routine. He says if you haven’t already started using the device Men’s Health Fitness manager Ebenezer Samuel, CSCSIt’s time to work on your routine.

why? Your lower back is in a safer, more stable position during the movement. This allows you to focus on squeezing the shoulder blades, which is where you’ll reap most of your muscle-building gains. This back-training feature allows you to gain a greater width-wise stretch while still being able to incorporate more weight – but with much less stress in the lower back.

“I can’t have that on a dumbbell class,” Samuel says. “I can’t get that in a barbell class, especially from being overweight. I can get that here. And that’s one of the reasons I really love the Hammer Strength class.”

What muscles are you using with Hammer Strength?

You may think the Hammer Strength rowing machine is only good for hitting your muscles, but you’re also working some additional muscle groups into your routine, including:

  • background signs
  • biceps
  • forearms;
  • Nucleus
  • lower back

Who should use the Hammer Strength Rowing Machine?

  • BodyBuilding
  • The power of athletes
  • Beginner lifters

Because the Hammer Strength Rows machine is so simple, this move benefits anyone who participates in any type of weight training routine. Bodybuilders love this movement because of its low-impact nature, which allows you to target your muscles without too much of a technical challenge. You can load large amounts of weight, so strength athletes can make big gains, too. Even if you are in Functional fitnessThis machine allows you to work with a larger load – which can be moved to higher numbers with barbell and dumbbell movements. The Hammer Strength row is a great option for beginners to learn the basic mechanics of the class without the challenge of maintaining strong posture.

Setup for the Hammer Strength Row

This exercise looks simple — just sit up and row — but like any other move, the Hammer Strength Machine Row can be a little more precise than that.

The first thing any user should be aware of is seat positioning. For starters, your best bet is to align the center of your chest with the pad. This is important because you will be relying on the pad for several reasons:

  1. The pad will provide you with physical feedback. You’ll notice when your chest starts to pop out of it mid-lift; This may mean that you may lose control of your exercise
  2. By keeping your chest from moving too far forward, you’ll still be able to stretch your glutes a little deeper, providing a great stretch for the muscle.

You don’t just have to sit up and row either, the Hammer Strength rowing machine can be performed too, whether from a regular shoulder position or even standing slouching.


You’ll notice that the Hammer Strength machine provides you with a few different handles to mix up your grip from time to time – which means he really got the wrong grip on this one.

You can approach your hand position in a number of ways. For maximum strength, go with a neutral grip (palms facing each other). This will engage your lats a little more than the others while allowing you to pull heavier weights.

You can also take a wider grip, which will require less weight but will provide more stress to the shoulder than other grips. You’ll also actually shift the muscle focus a little bit to the rear end as well. Another option is to go both-handed or bi-handed, which is a really great way to weight yourself.

How to do a hammer strength machine class


Men’s health

  • With the seat aligned so that your chest is secure with a chest pad, make your choice of hand position.
  • Once you’ve located your grip position, take a deep breath in and straighten your abs as you drive your chest into the pillow.
  • Squeezing your glutes, let the bar pull you forward a bit, giving you a nice extra stretch.
  • From there, pull each handle back as you drive your chest into the pad, creating a bit of a hinge in the motion.
  • Squeeze your shoulder blades — it should work for about two seconds — and then return to the starting position.

How to do the hammer machine exercise in your workouts

Again, because it is such a versatile exercise, the Hammer Strength Row Machine can be performed either at the beginning or end of a back or upper body workout session. If you’re using this at the beginning of your workout, aim for it to be heavy, with about four sets of six to 10 reps each. As a gymnast to finish the exercise, you can lunge—perhaps more effective with a lighter weight than at the beginning of the exercise—for about three sets of 15 to 20 repetitions.

Jeff Tomko is a freelance fitness writer who has written for Muscle & Fitness, Men’s Fitness, and Men’s Health.

Head shot to Brett Williams, Nasem

Brett Williams, fitness editor for Men’s Health, is a NASM-CPT-certified trainer, former professional football player, and technology reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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