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Jammer Alternating Bent Over Rows

Jammer Alternating Bent Over Rows are a strength-training exercise that primarily targets the back, shoulders, and arms. The exercise involves using a Jammer machine and pulling one handle toward your torso at a time. The benefits include strengthening back muscles, improving upper body strength, enhancing muscle symmetry, and enhancing functional fitness.

How to perform Jammer Alternating Bent Over Rows

  1. Adjust the jammer arms to a comfortable height, where you can grasp the handles while keeping your arms straight and your feet shoulder-width apart.
  2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your core engaged.
  3. Extend your arms down towards the jammer arm handles and grasp the handles with a neutral grip, keeping your hands shoulder-width apart.
  4. Exhale and pull one handle towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Hold this position for a second or two.
  5. Inhale and slowly lower the handle back down.
  6. Repeat the movement with your other arm, alternating sides for the desired number of repetitions.
  7. Maintain proper form throughout the exercise, keeping your back flat and your core engaged.

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