Hammerstrength Iso Row
The Hammerstrength Iso Row is a plate-loaded machine exercise that builds back thickness and width by targeting the latissimus dorsi and rhomboids. Its chest-supported design isolates the back muscles while minimizing lower back strain.
Since back training places high systemic fatigue on the body, the AI analyzes your HRV and sleep data to recommend the optimal load and volume for this heavy compound movement to prevent overtraining. By tracking left and right side performance independently on this iso-lateral machine, the app detects strength imbalances and adjusts rep targets to ensure symmetrical muscular development. Additionally, the AI tracks your RPE history to ensure you are reaching the necessary intensity for hypertrophy without compromising your recovery capacity.
Form Cues
- Press your chest firmly against the support pad throughout the entire set.
- Drive your elbows back behind your torso to initiate the pull.
- Squeeze your shoulder blades together at the peak of the contraction.
- Control the weight slowly as you return the handles to the starting position.
- Keep your head neutral and eyes facing forward.
- Don't lift your chest off the pad to use momentum.
- Don't shrug your shoulders up toward your ears while pulling.
- Don't rely solely on your biceps to yank the weight back.
- Don't allow your lower back to hyperextend at the top of the movement.
- Don't let the weight stack slam down between reps.
Common Mistakes
- Using excessive momentum to move weight
- Shrugging shoulders (upper trap dominance)
- Pulling with the arms instead of the back
- Shortening the range of motion
- Lifting the chest off the support pad
Muscles Worked
This exercise primarily targets the latissimus dorsi to build back width, while heavily engaging the rhomboids and middle trapezius for back thickness. Secondarily, it recruits the biceps and forearms to assist in the pulling motion, making it a comprehensive upper-body builder.
Primary
Secondary
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