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Hammer Strength Iso-Lateral D.Y. Row

A chest-supported, plate-loaded row using an underhand grip and independent work arms. It trains the back and elbow flexors through a machine-guided arc, with the elbows travelling close to the torso.
PRIMARY MUSCLE
Latissimus dorsi
SECONDARY MUSCLES
Teres major · Middle trapezius · Rhomboids · Posterior deltoids · Biceps brachii · Brachialis · Brachioradialis
MUSCLES INVOLVED
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

Load both work arms evenly for two-arm rowing and secure the plates using the machine’s retainers.
Adjust the seat so the upper edge of the chest pad aligns approximately with the middle of your chest. Place both feet firmly on the foot supports with the knees slightly bent.
Take the underhand grips and rest your chest against the pad. Check with light resistance that the handles travel towards the middle or slightly lower chest without forcing the wrists or shoulders.
  • Seat adjustment fully engaged.
  • Feet firmly supported.
  • Chest against the pad.
  • Underhand grip with wrists aligned.
  • Comfortable reach to both handles.
  • Equal loading for two-arm rowing.
Equipment & Machine Setup

The independent work arms allow two-arm or single-arm rowing. Use the designated loading horns and secure the plates before starting.

Starting resistance is 3 lb / 1.4 kg per arm before adding plates. Record the seat setting and added plate load per side.

02

Execution

Pull the handles towards the middle or slightly lower chest, allowing the elbows to travel backwards close to the torso.
Keep the chest supported and let the shoulder blades move naturally. Finish where you can maintain control without lifting away from the pad or forcing the shoulders forwards.
Return smoothly along the machine’s arc, allowing the elbows to straighten and the shoulder blades to move forwards without rounding the trunk.
Repeat through a consistent, comfortable range. After the final repetition, lower the work arms gently to their resting position before releasing the handles.
  • Draw the elbows backwards.
  • Keep the elbows close to the torso.
  • Maintain chest contact.
  • Allow natural shoulder-blade movement.
  • Avoid rocking or jerking.
  • Control the return.
  • Lower the work arms gently.
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • Move the upper arms backwards rather than curling the handles towards the shoulders.
  • Keep both sides moving evenly during two-arm rowing.
  • Finish the pull before extra range requires torso movement.
  • Maintain the same range as fatigue increases.
02

Common Errors

  • Lifting the chest from the pad to complete the pull.
  • Bending the wrists to bring the handles closer.
  • Forcing the elbows excessively behind the body.
  • Shortening the return as the load becomes harder.
Important Considerations
The tucked-elbow path emphasises shoulder extension. In cable-row research, this position produced greater lat activity than higher, flared-elbow positions, which increased upper-back and posterior-deltoid activity. These findings do not establish exact muscle emphasis on this machine.
The underhand grip involves the elbow flexors; it does not isolate the lower lats. Choose another row if the fixed grip or path is uncomfortable.
Independent arms allow single-arm training, but do not automatically correct strength differences.
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
Latissimus dorsi and teres major help draw the upper arms backwards. Middle trapezius and rhomboids contribute to shoulder-blade retraction, while posterior deltoids assist shoulder extension. Biceps brachii, brachialis and brachioradialis bend the elbows. Rotator-cuff muscles assist shoulder control.
  • Latissimus dorsi and teres major contribute to shoulder extension.
  • Middle trapezius and rhomboids control shoulder-blade retraction.
  • Posterior deltoids assist the backward upper-arm movement.
  • The elbow flexors contribute throughout the pull.
Biomechanics
The overhead pivot guides the handles through an arc. With the elbows close to the torso, the pull combines shoulder extension, elbow flexion and shoulder-blade retraction. Chest support helps maintain position, while the independent arms permit separate movement of each side.
The underhand grip places the forearms in supination. Compared with an overhand grip, this changes elbow-flexor mechanics. Cable-row research found greater biceps activity with underhand and neutral grips than with the tucked-elbow overhand condition.
Elbow position also matters. Tucked-elbow rows produced greater lat activity, whereas higher, flared-elbow rows increased trapezius and posterior-deltoid activity. These findings come from cable rows and do not establish superior growth or selective lower-lat development on the D.Y. Row.
  • Underhand and narrow neutral-grip rows share similar shoulder mechanics when the elbow path is similar.
  • An overhand grip does not automatically create an upper-back-focused row; the elbow path must also change.
  • Flared elbows increase horizontal abduction at the shoulder, changing the demands from a tucked-elbow pull.
  • The machine’s leverage changes through the arc, so added plate weight does not represent constant force at the handles.
  • Seat height and body proportions affect how the guided path fits the individual.
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations
  • Single-arm D.Y. Row with the chest supported and torso steady.
Programming
  • Supported rowing for back strength and hypertrophy.
  • An alternative to another tucked-elbow row.
Typical Rep Range 6–15+.
Programming Note
Progress repetitions or load while maintaining a consistent range and seat setting. Record added plate weight per arm.
A wider, flared-elbow row offers a different upper-back emphasis, but both variations are not required in every workout.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Shoulder pain during reaching or pulling.
  • Elbow or wrist discomfort with the underhand grip.
  • Painful pressure from the chest pad.
  • Difficulty reaching or releasing the handles safely.
Possible Modifications
  • Reduce the load or use a smaller, comfortable range.
  • Adjust the seat to improve reach and wrist alignment.
  • Choose another supported row with a comfortable grip if symptoms persist.
Safety Note
Fully engage the seat adjustment and secure the plates with the machine’s retainers.
Keep hands clear of pivots and moving work arms.
Return the arms gently to rest before releasing the handles or changing plates.
Stop for sharp pain or loss of control.