The Hammer Strength row is a chest-supported row with independent arms: your back works without loading your lower back.
1Starting positionStart2End positionFinish
Setup
Set the seat so the handles are at or just below shoulder height and your chest rests on the pad. Grab them, sit tall and drop your shoulders. Each arm pulls its own lever.
Execution
Adjust the seat, take the handles with an overhand grip — starting position.
Exhale and pull the handles toward you, squeezing your shoulder blades together and bending your elbows.
Inhale and return slowly without fully unloading the weight.
Common mistakes
Lifting your chest off the pad and leaning back — chest stays down, your back does the pulling.
Pulling with your arms while your blades stay put — squeeze your shoulder blades first, then bend your elbows.
Shoulders creep up on the last reps — drop the weight.
Short range — let your shoulder blades spread at the front.
Alternatives
Equipment taken or the movement doesn't suit you — try Bent-Over Barbell Row, Reverse-Grip Bent-Over Row, T-Bar Row. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
