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How to do it
- 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.
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.
Muscles worked
- Secondary
- BicepsSide Delts
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Hammer Strength Iso-Lateral Row work?
- Mainly the lats and traps. It also works the biceps and side delts.
- What equipment do you need for the Hammer Strength Iso-Lateral Row?
- It uses a machine. Without it, the Bent Over Two-Dumbbell Row Palms In and the Chest-Supported Dumbbell Row train the same muscles the same way.
- Is the Hammer Strength Iso-Lateral Row good for beginners?
- GymVim rates it beginner.