10/13/2026
Want to build a WIDER, THICKER back? Your elbow positioning matters more than you think. 🎯
If you’re tired of doing the same single arm dumbbell rows, try switching things up with a Hammer Strength single arm row.
The best part? You can change the emphasis of the movement simply by adjusting your setup and elbow path.
LAT FOCUSED ROW
Keep your chest up, allow your lat to stretch at the bottom, and drive your elbow close to your body toward your hip.
This creates more emphasis on your lats and helps build that wider V-taper appearance.
UPPER BACK FOCUSED ROW
Allow your elbows to travel farther outward and pull toward your upper torso.
This shifts more emphasis toward your traps, rhomboids, and rear delts to help develop upper back thickness.
The biggest takeaway?
You don’t need a completely different exercise to target different areas of your back.
Sometimes all it takes is changing your positioning, controlling the negative, and understanding WHERE you’re pulling.
Stop just moving weight. Start training with INTENTION.
Save this for your next back workout.
———
🏋️♂️ Online Coaching:
(DM Me or Link on my Profile)
💊 Supplements:
(Code: TEAMWACHS)
👨⚕️P3ps, Bloodwork & Hormones:
(Say Joe Wachs Referred You)
🚨 Follow for no-BS fitness advice that actually helps you get results.
