The Hammer Strength High Row is a beginner-friendly machine strength exercise that targets the lats, middle back and traps, with the shoulders and biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back, Traps
Secondary musclesShoulders, Biceps
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Hammer Strength High Row
Load plates on both weight horns and set the seat so the handles sit above your shoulders.
Sit down, press your chest into the pad and settle your thighs under the pads.
Reach up and take both handles with an overhand grip.
Depress your shoulder blades before the weight starts moving.
Pull the handles down and back until your elbows pass your torso.
Return to full arm extension under control and repeat.
02 The payoff
Why it earns its spot
High pull angle biases the rhomboids, traps and rear delts.
Chest and thigh support remove hinge and bracing demands.
Independent work arms stop the stronger side compensating.
03 Don't do this
Common mistakes
Leaning the torso back to start the pull, which turns a row into a whole body swing.
Stopping before the elbows pass the torso, so the mid back never fully contracts.
Letting the weight snap back at the end, which skips the eccentric.
Loading the two arms unevenly, which reinforces a side-to-side imbalance.
EGON Put it on record
Track it in EGON.
Log every set of the Hammer Strength High Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
