How to Do Hammer Strength Plate Loaded High Row Single Arm

Hammer Strength Plate Loaded High Row Single Arm 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 Single Arm

  1. 01Adjust the seat height so the chest pad sits comfortably against the sternum.
  2. 02Grasp one handle with a neutral grip and place the opposite hand on the thigh for stability.
  3. 03Pull the handle back by retracting the scapula and driving the elbow toward the rear.
  4. 04Exhale as you reach peak contraction, then allow the handle to move forward until the arm is fully extended.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hammer Strength Plate Loaded High Row Single Arm

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

Pull the handle toward the lower ribcage while driving the elbow back to maximize the contraction of the lower lats.

Same coaching engine used inside the A90 app

05 / FAQ

Hammer Strength Plate Loaded High Row Single Arm questions

What muscles does Hammer Strength Plate Loaded High Row Single Arm work?

Hammer Strength Plate Loaded High Row Single Arm 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 Single Arm correctly?

Adjust the seat height so the chest pad sits comfortably against the sternum. Grasp one handle with a neutral grip and place the opposite hand on the thigh for stability. Pull the handle back by retracting the scapula and driving the elbow toward the rear. Exhale as you reach peak contraction, then allow the handle to move forward until the arm is fully extended.

What is the A90 coach tip for Hammer Strength Plate Loaded High Row Single Arm?

Pull the handle toward the lower ribcage while driving the elbow back to maximize the contraction of the lower lats.

Is Hammer Strength Plate Loaded High Row Single Arm suitable for beginners?

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

Do you need equipment for Hammer Strength Plate Loaded High Row Single Arm?

No. Hammer Strength Plate Loaded High Row Single Arm 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 single arm into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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