The Hammer Strength plate loaded iso-lateral row is a mouthful, and it’s also a fantastic machine to use for building back strength and mass. Here’s how to do the Hammer Strength iso-row so you can continue to build your back strength in your training program.
Hammer Strength makes plate loaded exercise equipment, as opposed to a pin-stack style of machine. I specify in my training videos which brand a piece of equipment is, because they all feel a little different.
This is me ⬆️ and, specifically for my local clients and me, Big Tex Gym has an abundant variety of machines. They all work slightly differently, and I like my clients to know the difference for themselves.
Hammer Strength in particular feels good. The plates move easily with no cable to run along. The motion feels natural, like it’s just you and gravity working together. I don’t work for or rep Hammer Strength; I’ve just generally always liked the feel of their machines.
Types of Pulling Movements
If you want to break it down very simply, you can think of pulling movements as horizontal or vertical.
Horizontal movements are rows, any kind of rows: bodyweight rows from a bar or TRX/blast strap, dumbbell rows, barbell rows, T-bar rows, seal rows, machine rows.
Vertical rows are lat pulldowns, pull-ups, band rows from a very high anchor point, etc.
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That is a black and white way to look at rows, because the human body does movements at every angle between strictly horizontal and vertical. You can see the Hammer Strengrh iso-lateral chest/back is a pulling motion from an angle between horizontal and vertical.
However, I do like the idea of thinking about pulls as a horizontal or vertical pull because it’s simple and useful. The takeaway is, do both horizontal and vertical. Do a pulling movement at an angle between. Do them all.
Today let’s discuss how to use this machine for your horizontal row.
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Why Rows are Important
Having a strong and built back is important for a balanced physique, and for optimal strength and performance. You won’t get very far without imbalances and pain if all you do is bench pressing and no pulling.
And besides, having a built and strong back is impressive! It looks great in suits, shirts, backless dresses and swim suits.
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What Muscles Does the Row Work?
The prime movers of a row, meaning the main muscles that perform the movement, are the rhomboids, traps and lats.
Assisting the lift will also be your forearms for grip, biceps, rear delts and erector spinae.
What is Different About the Row Variations?
There are obviously differences and pros and cons of doing dumbbell, barbell or machine work. A non-chest supported row will require your back and lower body to provide all the stability for you. Of course, this takes more effort from your body to execute the movement. There’s no downside to working a full body movement.
However, sometimes you want to focus more on your prime movers and not need as much involvement from your erector spinae, your low back.
In this case, adding a machine instead of gravity shifts the focus to your main movers. Further, adding a chest support provides more stability.
How to do the Hammer Strength Iso-Row
Load the machine with a light weight each side just to get a feel for the movement. For the average gym-goer, I’d suggest starting with a 25 on each side.
Adjust the seat so that at the end of the row, your hand is mid chest level, not up in your armpit or by your belly button. There is not an absolute right or wrong here, but you just don’t want to end up doing a seated biceps curl.
Sit tall, with the bench touching your lower abdominal area, and your upper body slightly peeling away.
Now, it is your choice if you’d like to do one arm at a time or both. I suggest doing both one arm, and two.
How to do B-Stance RDL’s.
One Arm at a Time
- sit tall and choose whichever hand position you like
- get a solid grip
- pull your shoulder back and immediately follow by pulling your elbow to your side
- extend your elbow first to return to your start position
- allow your shoulder to stretch before you begin the row again
Imagine your spine is like an equator: you can slightly rotate around it, but don’t dump your shoulders forward.
Two Arms at a Time
- sit tall and choose whichever hand position you like
- get a solid grip
- pull your shoulders back and immediately follow by pulling your elbows to your side
- extend your elbows first to return to your start position
- allow your shoulders to stretch before you begin the row again
With both of these, you want to have scapular movement. This means you do NOT “pin” your shoulder blades back. You want them to move. Think stretch, squeeze, and finish with a wide, open chest.
Related: here’s another great Hammer Strength exercise.
Try the Hammer Strength Iso-Row Today!
And let me know how it goes. Happy training! 🙂
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Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! 💪
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
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