Strength exercise

Hammer Strength Row

How to do it

Sit at the machine and adjust the seat height so the handles line up with your chest.
Grip a handle in each hand and press your chest firmly against the support pad.
Pull the handles back toward your torso, driving your elbows behind your body along the machine's fixed path.
Squeeze the latissimus dorsi and biceps fully at the back of the movement while your chest stays against the pad.
Exhale as you pull, hold briefly, then extend your arms forward under control to a full stretch.
Keep your shoulders down away from your ears throughout the set; avoid shrugging as the handles come back.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises