Ronnie Coleman's Workout Tips - Exercise 4 - Hammer Strength Row: A great finishing movement for the entire back. Start off with 2 sets of 15 and 12 reps respectively with a single arm row. Grip the bar with your palms facing in and begin the exercise by contracting your lower and mid back muscles and bringing the handle towards you before extending the handle back out in front of you. To hit more of the lower back, extend the handle out further from you. The one arm variation will hit more of the mid traps, rhomboids and lower lats.
Finish off the exercise with 2 sets of 15 and 12 reps respectively of the double arm row. This time, use an overhand grip, which will work the upper back a whole lot more. Remember to keep perfect posture and avoid swinging so as to keep tension on the muscles at all times and increase the weight with each subsequent set of each variation. Ronnie Coleman - 8 Time Mr Olympia & Nick Jones - World Bodybuilding Champion