Exercise library
Back
Hammer Strength Row
- Primary muscle
- Back
- Also works
- Biceps, Shoulders
- Equipment
- Machine
- Movement pattern
- Horizontal pull
- Role in a program
- Primary
How to do it
Sit at the plate-loaded machine with your chest on the pad and grip the handles. Row the handles back by driving your elbows and squeezing your lats, then return slowly to a full stretch.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Chest-Supported T-Bar RowMachineHorizontal pull
- Machine Seated RowMachineHorizontal pull
- Band Pull-ApartBandHorizontal pull
- Band Seated RowBandHorizontal pull
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: