The hammer strength iso-lateral row: our regular investigation of the most popular machines in your gym

[ILLUSTRATION OMITTED]

ITS PURPOSE: To target the lats from a seated position.

PROS: The multiple handles allow you to perform rows with differing grips, increasing the number of row variations and thus changing the way your muscles are recruited. Best of all, it allows you to train one side of your body at a time. Says Jason Ferruggia, an MF training adviser: "The optimal way to train the lats in any row is to allow the upper back to round slightly so that you get a complete stretch in the lats before rowing." Using one arm at a time is an ideal way to get that stretch. "If you're a big guy already, you can get the same stretch when doing both arms simultaneously."

CONS: Due to the position of the chest pad, Ferruggia says it can be difficult to breathe when lifting heavy weights. "And the handles are a bit narrower than the girth of a barbell, so you won't train your grip as hard as you would using a bar."

VERDICT: Good. Use the Hammer Strength row at the end of your back workouts as a temporary substitute for some free-weight rowing exercises.

COPYRIGHT 2007 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning