Machine Hammer-Grip Row
Auto DetectedChest-supported horizontal row on a plate-loaded machine that targets lats, rhomboids, and mid-traps to build back strength and thickness; allows heavy loads with reduced lower back strain.
About Exercise
Equipment
Row Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Forearms
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat so your mid-chest presses against the pad with feet flat on footrests. Grip the neutral handles with palms facing each other and arms extended.
- Brace core and set shoulders back and down.
- Exhale and squeeze shoulder blades to pull handles toward torso.
- Drive elbows back until level with body.
- Pause briefly and contract back muscles.
- Inhale and slowly extend arms to full stretch.
- Maintain control without momentum.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Drive elbows back, not arms
- Keep chest on pad
- Maintain neutral spine
- Control the return
Breathing
Inhale as you extend arms; exhale as you pull handles back while bracing core.
Tempo
3-1-2
Range of Motion
Extend arms fully forward for lat stretch to elbows alongside torso at peak contraction.
Safety
Safety Notes
- Ensure secure chest pad contact to protect lower back
- Avoid excessive weight that compromises control
- Stop if shoulder or back pain occurs
- Maintain neutral spine throughout
- Use machine's weight stack limits appropriately
Spotting
Spotting not required; machine provides safe path. Use pin safeties for selectorized stacks.
Common Mistakes
- Using momentum to swing weights
- Rounding shoulders forward
- Overloading and losing form
- Letting weights slam on eccentric
- Incomplete stretch at start
When to Avoid
- Acute shoulder impingement
- Lower back injury without support
Flexibility Needed
- Adequate shoulder extension
- Thoracic mobility for scapular retraction
Build Up First
- Basic seated posture
- Familiarity with pulling movements
Also known as
Hammer Strength Row, Iso-Lateral Row, Plate-Loaded Back Row
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