How to Do Hammer Strength Plate Loaded High Row Single Arms

Hammer Strength Plate Loaded High Row Single 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 Single Arms

  1. 01Adjust the seat height so the chest pad sits firmly against the sternum and the feet press flat into the floor.
  2. 02Grip one handle with a neutral palm position and reach forward to feel a stretch in the shoulder blade.
  3. 03Pull the elbow back and down toward the hip, focusing on the contraction of the latissimus dorsi.
  4. 04Squeeze the shoulder blade toward the spine at the end of the range of motion.
  5. 05Return the handle slowly to the starting position 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 Arms

Primary Stabiliser Inactive

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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

Avoid rotating the torso toward the working side to ensure the lats and rhomboids perform the work without help from the obliques.

Same coaching engine used inside the A90 app

05 / FAQ

Hammer Strength Plate Loaded High Row Single Arms questions

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

Hammer Strength Plate Loaded High Row Single 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 Single Arms correctly?

Adjust the seat height so the chest pad sits firmly against the sternum and the feet press flat into the floor. Grip one handle with a neutral palm position and reach forward to feel a stretch in the shoulder blade. Pull the elbow back and down toward the hip, focusing on the contraction of the latissimus dorsi. Squeeze the shoulder blade toward the spine at the end of the range of motion. Return the handle slowly to the starting position until the arm is fully extended.

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

Avoid rotating the torso toward the working side to ensure the lats and rhomboids perform the work without help from the obliques.

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

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

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

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

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