Pull, rotate, light up your back and rear delts.
Drive the elbow past your ribs and keep your body in a straight line, no sagging hips.
With a neutral grip and a rotation built into every pull, the hammer pull points its work at the shoulders, especially the rear delts, which drag your bodyweight up while one arm sweeps out at shoulder height. The rotating element means the shoulder is not just pulling, it is controlling an arc, decelerating the open position and driving back through it. It earns its place as rear-delt and shoulder work that uses nothing but bodyweight and lean angle, filling the gap most pressing-heavy programmes leave behind.
The rotation. Instead of both elbows driving straight back, one elbow slides past your torso while the other arm opens out laterally, shifting the emphasis onto the shoulders and rear delts rather than a pure back row.
Move slower than feels natural and keep your body a rigid line from head to heels. If your hips swing to help the turn, walk your feet forward to an easier angle.
They alternate, one pulls while the other extends out, then you swap each rep. Both sides get equal pulling and equal lateral control across the set.
