When it comes to achieving our fitness goals, having the right equipment is extremely important.
The Bells of Steel Reverse Hammer 2.0 stands out among gym machines for its versatility and ability to effectively target multiple muscle groups.
In this blog post, we'll take a look at the various exercises that can be done with the Reverse Hammer, emphasizing its benefits and potential for a well-rounded workout.
Let's get started! The Reverse Hammer is an excellent machine for targeting upper arm muscles. Anyone can easily modify the setup to their specific body proportions. This ensures proper alignment and maximum effectiveness during the exercise.
Switching between tricep and bicep exercises can provide a balanced and effective upper arm workout.
- Attach your preferred attachment and adjust the machine to ensure it doesn't hit your head during the exercise.
- Lie down on the machine, reach back and grab the handles or grips.
- Squeeze your triceps as you extend your arms all the way forward.
- Stand in front of the Reverse Hammer and grab the handle/grips of the attachment.
- Perform conventional bicep curls. Curl the attachment upward toward the chest while breathing out. Only the forearms move, rising from the elbow.
- Hold at the top of the contraction for one second.
- Lower your forearms to the starting position.
Hamstring development on the Reverse Hammer is often overlooked but serves as an excellent warm-up or finisher for your lower body routine.
- Adjust the seat height and place your feet on the footplate shoulder-width apart.
- Start by kneeling tall with feet locked in and core engaged. Your knees should hit the middle of the pad.
- Lower your upper body toward the floor while keeping your spine neutral. Hips should not be hinged. Lower your torso until it is parallel to the floor.
- Pull the torso back up to the starting position by engaging the hamstrings and glutes.
The lower back extension exercise on the Reverse Hammer offers an efficient way to strengthen the lower back muscles and engage the glutes.
- Start your position as the same setting as your Glute Ham Raise. Hips should be able to move freely throughout the range of motion of the movement.
- Slowly descend forward until the point where your upper back and lower back are at 90 degrees to the floor.
- Extend your body upward until it is slightly parallel to the floor. At the top position, you should feel a contraction in your glutes, hamstrings, and lower back.
You can add a band or weight plates for more resistance to increase the difficulty.Performing Reverse Hammer Ab crunches and Hyperextensions help engage your abs effectively, protect your lower back, strengthen your core, and improve stability.
- Sit on the bench and place your feet between the rollers so that you are comfortably sitting on the front of the curved pad.
- Put your hand behind your head, or cross your arms on your chest.
- Slowly lower yourself towards the ground, keeping your back aligned until your trunk is parallel to the ground.
- Slowly pull yourself up with the power of your abs. To ease your lower back, you can slightly bend your knees.
- Lie facedown on the Reverse Hammer. Your legs should be dangling off the end, with feet secured and legs able to move freely.
- With straight legs and an engaged core, use your hips and hamstrings to raise your legs behind you to above the hips.
- Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position.
Implement more core exercises to your training by checking out our Build a Stronger Core with the Reverse Hammer 2.0 blog post. The Reverse Hammer is designed with comfort in mind. The machine features padding that ensures a comfortable workout experience. Whether you're performing upper-body or lower-body exercises, the padding provides the necessary cushioning for a pain-free workout.
Moreover, the Reverse Hammer's compact size makes it great for a variety of gym setups. This machine can fit seamlessly into your routine whether you work out at home in a small gym space or in a bustling fitness center. Because of its versatility, you can engage multiple muscle groups and get a full-body workout.
The Reverse Hammer has a number of health benefits. It can help maintain proper spine and lower back alignment, lowering the risk of injuries caused by poor posture or incorrect form during exercises. Its targeted exercises also help to strengthen neglected muscle groups, making it an excellent rehabilitation tool. To summarize, the Bells of Steel Reverse Hammer is a versatile machine that can help you achieve your fitness goals. This piece of equipment provides the ideal exercises for targeting your triceps, hamstrings, or lower back.
