Hammer Strength High Row

How to do it

1. Load plates on both weight horns and set the seat so the handles sit above your shoulders.
2. Sit down, press your chest into the pad and settle your thighs under the pads.
3. Reach up and take both handles with an overhand grip.
4. Depress your shoulder blades before the weight starts moving.
5. Pull the handles down and back until your elbows pass your torso.
6. Return to full arm extension under control and repeat.

Common mistakes

• Leaning the torso back to start the pull, which turns a row into a whole body swing.
• Stopping before the elbows pass the torso, so the mid back never fully contracts.
• Letting the weight snap back at the end, which skips the eccentric.
• Loading the two arms unevenly, which reinforces a side-to-side imbalance.