FitnessAIHammer Strength machine row
Home › Exercises › Back › Hammer Strength machine row
How to do it
Hammer Strength row. Chest supported, wider arc. Better lat isolation.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
Add it to your routine
FitnessAI can generate a personalized routine that includes Hammer Strength machine row based on your level, goal and available days.
Frequently asked questions
What muscles does Hammer Strength machine row work?
Hammer Strength machine row mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Hammer Strength machine row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).
Is Hammer Strength machine row good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.