Hammer Strength High Rows

It’s Monday morning, which I started out with a good back workout. I include this morning’s full workout below but wanted to focus on my first back exercise: Hammer Strength High Rows.

Hammer Strength machines in general are great for back but I especially like the high rows. This exercise really targets the back muscles and gives your lats that ‘hanging’ look. (bad pun on the day: ‘lat’ me get that for you!) I also share a technique in the video, which doesn’t really have a name. But I’m doing 4 heavy sets followed by a 20 rep set for the 5th and final one.

Back, Biceps, and Calves

Back Workout

♦ Hammer Strength High Rows: 4 x 8-12, 1 x 20
♦ Hammer Strength Rows: 4 x 12, 1 x 20
♦ Seated Rows: 3 x 8, 1 x 20
♦ Chest-Rest Dumbbell Rows: 3 x 15
♦ Lat Pulldowns: 3 x 8, 1 x 20

Biceps Workout

♦ Dumbbell Hammer Curls: 3 x 10, 1 x 20
♦ Preacher Curls: 3 x 12, 1 x 20

Calves Workout

♦ Standing Calve Raises: 5 x 20

My back workout was somewhat of a high volume workout. I prefer to hit at least five exercises. Back is a huge muscle group and to me that requires a bit more exercises, sets, and reps than other upper body parts. I must note I got a great pump with those high rep sets at the end of some of my exercises.

Lately I’ve been hitting biceps on back day. I also ended both bicep exercises with a high rep set. This really fills the muscle with blood and creates a phenomenal pump. I hit my calves and walked on an incline for 35 minutes after that, and called it a day.

Train with Passion,





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