How to Do Hammer Strength Plate Loaded High Row Alternate Arms

Hammer Strength Plate Loaded High Row Alternate Arms is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Hammer Strength Plate Loaded High Row Alternate Arms

  1. 01Adjust the seat height so the chest is supported by the pad and feet are flat on the floor.
  2. 02Reach up to grasp the handles with a neutral grip, starting with the arms fully extended.
  3. 03Pull one handle down toward the hip while keeping the other arm stationary in the extended position.
  4. 04Drive the elbow back behind the torso and squeeze the shoulder blade toward the spine.
  5. 05Slowly return the handle to the top and repeat the movement on the opposite arm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hammer Strength Plate Loaded High Row Alternate Arms

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blade fully before pulling the handle to ensure the lats and rhomboids do the work rather than the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Hammer Strength Plate Loaded High Row Alternate Arms questions

What muscles does Hammer Strength Plate Loaded High Row Alternate Arms work?

Hammer Strength Plate Loaded High Row Alternate Arms is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Hammer Strength Plate Loaded High Row Alternate Arms correctly?

Adjust the seat height so the chest is supported by the pad and feet are flat on the floor. Reach up to grasp the handles with a neutral grip, starting with the arms fully extended. Pull one handle down toward the hip while keeping the other arm stationary in the extended position. Drive the elbow back behind the torso and squeeze the shoulder blade toward the spine. Slowly return the handle to the top and repeat the movement on the opposite arm.

What is the A90 coach tip for Hammer Strength Plate Loaded High Row Alternate Arms?

Retract the shoulder blade fully before pulling the handle to ensure the lats and rhomboids do the work rather than the biceps.

Is Hammer Strength Plate Loaded High Row Alternate Arms suitable for beginners?

Hammer Strength Plate Loaded High Row Alternate Arms is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Hammer Strength Plate Loaded High Row Alternate Arms?

No. Hammer Strength Plate Loaded High Row Alternate Arms is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes hammer strength plate loaded high row alternate arms into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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