How to do a Hammerstrength Iso Row

Authored by Fitbod

About Hammerstrength Iso Row

Sets Logged
1,249,780
Popularity Rank
99th
Difficulty
Beginner
Back Strength
97 mSCORE 5th
Equipment Required
  • Photo of Hammerstrength (Leverage) Machine (all forms)
    Hammerstrength (Leverage) Machine (all forms)
Primary Muscles
Secondary Muscles

Instructions: How To

Hammerstrength High Row is a compound exercise that primarily targets your back. This movement is fairly similar to other seated rows, however the Hammerstrength Machine will restrict your range of motion to an arc, rather than a straight line. The machine also adds stability to the movement, which allows you to focus your attention on exertion rather than stability.

  1. Sit upright in a hammerstrength iso row machine with your chest pressed against the support pad.
  2. Grab ahold of the handles in either an overhand or neutral grip.
  3. Brace your core to keep your spine upright and neutral.
  4. Keep your shoulders relaxed as you flex your elbows past your sides at a 45 degree angle from your torso until the handles reach your torso.
  5. Return the bar to the starting position.

Common Mistakes

  • Hammerstrength Equipment

    Sit back, and keep your shoulder blades against the pad. Hammerstrength equipment is designed to help you get into the correct position. If you’re sitting forward, and pulling your back off the pad, you may be compromising the effectiveness of the exercise, or modifying it to be a different variation entirely.

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Reps & Weight