ProgreviaHammer Strength machine row
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How to do it
Chest supported on the pad to isolate the back; pull the handles toward your sides driving the elbows back and squeezing the shoulder blades. Each arm works independently: it fixes asymmetries.
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- High (1.2 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
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.
How Hammer Strength machine row compares with other back exercises
The catalogue has 18 exercises with back as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Hammer Strength machine row is number 11 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 9 alternatives, such as Seated band row, High cable row and Inverted row.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Inverted row | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Gironda row | cable | Moderate (1 out of 2.2) | Needs coaching |
| Seated cable row | cable | Moderate (1 out of 2.2) | Basic |
| Single-arm dumbbell row | dumbbells | High (1.2 out of 2.2) | Basic |
| Hammer Strength machine row | machine | High (1.2 out of 2.2) | Basic |
| Meadow row | barbell | High (1.4 out of 2.2) | Needs coaching |
| T-bar row | barbell | High (1.6 out of 2.2) | Needs coaching |
| Barbell row | barbell | Very high (1.9 out of 2.2) | Needs coaching |
Tension with the muscle stretched. Hammer Strength machine row loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Hammer Strength machine row based on your level, goal and available days.
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Generate a full routine with the emphasis on Back and Hammer Strength machine row among your preferred exercises. Free, no sign-up.
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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.
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