Hammer Strength High Row
- Beginner
- Machine
The Hammer Strength high row seats you against a pad with the handles above shoulder height, so the pull travels down and back rather than straight in. The main targets are the rhomboids, trapezius and rear deltoids, with the lats and biceps also working, which matches the flared elbow path the fixed overhand handles produce. Independent left and right work arms mean each side moves through its own range without the stronger side compensating.
How to do the Hammer Strength High Row
- Load plates on both weight horns and set the seat so the handles sit above your shoulders.
- Sit down, press your chest into the pad and settle your thighs under the pads.
- Reach up and take both handles with an overhand grip.
- Depress your shoulder blades before the weight starts moving.
- Pull the handles down and back until your elbows pass your torso.
- Return to full arm extension under control and repeat.
Muscles worked
- Primary:
- Back and Traps
- Secondary:
- Shoulders and Biceps
Why train it
- High pull angle biases the rhomboids, traps and rear delts.
- Chest and thigh support remove hinge and bracing demands.
- Independent work arms stop the stronger side compensating.
Common mistakes
- Leaning the torso back to start the pull, which turns a row into a whole body swing.
- Stopping before the elbows pass the torso, so the mid back never fully contracts.
- Letting the weight snap back at the end, which skips the eccentric.
- Loading the two arms unevenly, which reinforces a side-to-side imbalance.
Frequently asked questions
What muscles does the Hammer Strength High Row work?
The Hammer Strength High Row trains the back and traps as the main targets. Expect the shoulders and biceps to take some of the load as well.
What equipment do I need for the Hammer Strength High Row?
The Hammer Strength High Row needs a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Hammer Strength High Row suitable for beginners?
Yes. The Hammer Strength High Row is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Hammer Strength High Row at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Hammer Strength High Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Hammer Strength High Row?
Chest-Supported Dumbbell Row, Inverted Row, and Kettlebell Row (Single) train the same primary muscles as the Hammer Strength High Row. Pick whichever one matches the equipment in front of you.