Hammer Strength Iso-Lateral Row
- Beginner
- Machine
The Hammer Strength iso-lateral row locks your torso against an angled chest pad and lets each arm travel on its own converging path. Latissimus dorsi, rhomboids and mid trapezius carry the pull, with the rear deltoids and biceps assisting, and the pad holds the ribcage still so a body swing cannot add to the load. Because the handles converge as they come back, the pull finishes with the shoulder blades retracted rather than the elbows flared wide.
How to do the Hammer Strength Iso-Lateral Row
- Load both weight horns and set the seat so the handles line up with your chest.
- Sit with your chest firmly against the pad and your feet flat on the floor.
- Take a handle in each hand with your arms fully extended.
- Draw your shoulder blades back and down to start the pull.
- Row both handles toward your ribs until your elbows pass your torso.
- Extend your arms slowly back to the stretched position and repeat.
Muscles worked
- Primary:
- Back and Traps
- Secondary:
- Shoulders and Biceps
Why train it
- Chest support eliminates momentum and lower back load.
- Converging arms finish the pull with full scapular retraction.
- Each side trains through its own range independently.
Common mistakes
- Coming off the chest pad to move more weight, which defeats the point of the support.
- Finishing with the elbows flared high, which turns the row into a rear delt raise.
- Rushing the return, so the lats lose the loaded stretch at the end of the range.
- Gripping so hard that the forearms and biceps fatigue before the back does.
Frequently asked questions
What muscles does the Hammer Strength Iso-Lateral Row work?
The Hammer Strength Iso-Lateral 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 Iso-Lateral Row?
The Hammer Strength Iso-Lateral Row needs a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Hammer Strength Iso-Lateral Row suitable for beginners?
Yes. The Hammer Strength Iso-Lateral 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 Iso-Lateral 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 Iso-Lateral 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 Iso-Lateral Row?
Chest-Supported Dumbbell Row, Inverted Row, and Kettlebell Row (Single) train the same primary muscles as the Hammer Strength Iso-Lateral Row. Pick whichever one matches the equipment in front of you.