The Hammer Strength Iso-Lateral 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 Iso-Lateral Row
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.
02 The payoff
Why it earns its spot
Chest support eliminates momentum and lower back load.
Converging arms finish the pull with full scapular retraction.
Each side trains through its own range independently.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Hammer Strength Iso-Lateral Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
