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
- 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.
- Bend your knees slightly and hinge forward at your hips, keeping your back flat and your core engaged.
- Extend your arms down towards the jammer arm handles and grasp the handles with a neutral grip, keeping your hands shoulder-width apart.
- 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.
- Inhale and slowly lower the handle back down.
- Repeat the movement with your other arm, alternating sides for the desired number of repetitions.
- Maintain proper form throughout the exercise, keeping your back flat and your core engaged.
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