PT Will Duru’s Perspective

The Hammer Strength Seated Low Row is one of the best machine exercises for building back thickness.

Unlike a cable row, the independent arms allow each side of your back to work equally, helping reduce strength imbalances while developing more balanced muscle growth.

I often programme this exercise after pull-ups or lat pulldowns because it allows you to train heavy while maintaining excellent technique.

If your goal is a thicker back, stronger lats, and improved pulling strength, this machine should be part of your pull workouts.

About

PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

As a strength coach with over a decade of experience, Will has helped thousands of people build muscle, lose fat, improve movement, and train for long-term health.

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Benefits

• Builds back thickness
• Strengthens the lats
• Develops the rhomboids and middle traps
• Improves pulling strength
• Corrects left-to-right strength imbalances
• Strengthens the biceps and forearms
• Supports better posture
• Provides a stable movement pattern
• Suitable for beginners and experienced lifters
• Allows heavy training with good control

Why Train Your Back?

A strong back supports every upper-body movement.

Training your back can help you:

• Improve posture
• Increase pulling strength
• Build a wider and thicker back
• Improve shoulder stability
• Support deadlift performance
• Reduce muscular imbalances
• Improve everyday lifting
• Enhance athletic performance

Best Workouts for This Exercise

The Hammer Strength Seated Low Row fits perfectly into:

• Back workouts
• Pull workouts
• Upper-body workouts
• Muscle-building programmes
• Strength programmes
• Bodybuilding workouts
• Athletic performance training
• Back and biceps sessions

Use it after your main vertical pulling movement, such as pull-ups or lat pulldowns.

Sample Pull Workout

Option 1: Muscle Building

1. Pull-Ups – 4 × 6-10
2. Hammer Strength Seated Low Row – 4 × 8-10
3. Chest Supported Row – 3 × 10-12
4. Rope Face Pull – 3 × 15
5. Spider Biceps Curl – 3 × 12

Option 2: Strength

1. Wide Grip Lat Pulldown – 4 × 8
2. Hammer Strength Seated Low Row – 5 × 6-8
3. Single-Arm Cable Row – 3 × 10 each side
4. Rear Delt Fly – 3 × 15
5. Z-Bar Biceps Curl – 3 × 10

Coach Will’s Recommendation

Pull through your elbows rather than your hands.

Think about driving your elbows towards your back pockets while keeping your chest firmly against the pad.

Control the lowering phase for two to three seconds and avoid allowing the weight to slam back onto the machine.

Quality contractions will build a stronger back than simply lifting heavier weights.

Frequently Asked Questions

Is the Hammer Strength Seated Low Row good for beginners?

Yes. The fixed movement pattern makes it an excellent machine for learning proper rowing mechanics.

What muscles does the Hammer Strength Seated Low Row work?

It primarily targets the latissimus dorsi, rhomboids, middle trapezius, rear deltoids, biceps, and forearms.

Should I use one arm or both arms?

Both options are effective. Using one arm at a time can help correct strength imbalances.

Should I lean backwards?

No. Keep your chest against the pad throughout the exercise to maximise back activation.

How many reps should I perform?

Perform 3 to 5 sets of 8 to 12 repetitions, focusing on controlled movement and a strong squeeze between your shoulder blades on every repetition.