Hammer Strength Plate Loaded Iso-Lateral D-Y Row

The Hammer Strength Plate Loaded Iso-Lateral D.Y. Row is a strength machine for rowing back work, developed together with bodybuilder Dorian Yates. The combination of an underhand grip and a pivot point above your shoulder gives an arc shaped movement path that matches the way your shoulder joint rotates, so you target the lower latissimus more specifically than with an ordinary rowing movement. Intended for the serious home gym, the personal training studio or the semi-professional space where back training is heavy and on the programme at fixed intervals.

Iso-Lateral D.Y. Row at a glance

• Underhand grip with a high pivot point: the pulling direction runs in a natural arc with your shoulder, so you can pull through further and the lower lats get more work.
• Iso-lateral movement path: each arm works independently of the other, so you can train both sides at once, alternating, or with a different weight on each.
• Angled seat and chest pad: your upper body is locked against the pad, so your strength goes into the pull and not into holding your torso upright.
• Starting resistance of 1 kg per arm: unloaded, the machine moves almost weightlessly, which keeps warm-up sets and technique work worthwhile.
• Five 20 kg plates per arm: room to keep building for years without running into a ceiling.
• Six storage pegs for plates: your weight sits on the machine rather than around the room, so changing between sets is quick.
• GripGuard non-slip foot platform: your foot placement is fixed and your feet do not slide away when you pull hard.
• 11-gauge steel frame with powder coating: heavy gauge steel with an electrostatically applied layer, built for intensive use by several people.

Why this rowing movement feels different

On a standard row machine with a neutral grip you pull mainly horizontally towards you and your upper back does most of the work. Here the pivot point sits above your shoulder and you take an underhand grip, so your elbow travels back and down close to your torso. That puts the emphasis on the lower part of the latissimus, exactly the area that is hard to reach with many back exercises. You notice it at the end of the pull: the tension keeps running instead of dropping away.

Loading left and right separately

Each arm has its own loading point and its own movement path. That means you can train both sides at once, work alternately for more tension per side, or deliberately load unevenly if one side is falling behind. With a single connected handle your strong arm quietly takes over part of the work, which is how a difference becomes permanent. Here you see straight away in the last reps which side gives out first, and you can do something about it.

Position and stability during the set

The seat sits at a slight angle and the chest pad catches your upper body, so your torso does not move with the pull. The machine has several seat positions, so you match the pivot point to your arm length and shoulder height. Under your feet is a non-slip GripGuard platform that fixes your foot placement. The pads are moulded foam, so there is no wrapped filling that starts to shift over time.

Space and set-up

The machine measures 142 cm long, 155 cm wide and 203 cm high, and weighs 164 kg. The height is the thing to check in advance: in a garage or basement with a lowered ceiling you will run into it sooner than you will run out of width. Also allow clear space on both sides to slide plates on and off and to get in and out. The feet have holes so you can anchor the machine to the floor, although at 164 kg plus loaded plates it stands firmly without anchoring too.

Worth knowing

Weight plates are not included. So budget for a separate investment, and bear in mind that with two-sided loading you are effectively buying the weight twice over. Beyond that, this is a machine for one specific rowing movement: for vertical pulling and for leg exercises you will need other equipment. If you are after a machine that combines a lot of exercises in one frame, a multi gym is a more logical choice.

Frequently asked questions about the Iso-Lateral D.Y. Row

Which muscles does this machine train?

Mainly the latissimus, with the emphasis on the lower part, plus the upper back and the biceps as supporting muscles. The underhand grip and the high pivot point send your elbow back close to your torso, which changes the pulling direction compared with an ordinary row machine. Because your chest rests against the pad, your lower back does not join in the movement. For vertical pulling such as a pulldown you will need a different machine.

How much weight can I load?

You load a maximum of five 20 kg plates per arm. The starting resistance is 1 kg per arm, so unloaded the machine moves almost weightlessly and light warm-up sets are easy to run. Because each side is loaded separately, you are effectively buying the weight twice: if you want 80 kg per arm, you need 160 kg of plates. Plates are not included.

How much space and height do I need?

The machine is 142 x 155 x 203 cm. The height of 203 cm is usually the limiting factor, so measure your ceiling before you order. At the sides you need extra room to change plates and to get in and out. Allow around half a metre of clear space all round.

Is this machine suitable for beginners?

Yes, a guided movement is actually friendlier for beginners than free rowing with a barbell, because you do not have to stabilise the movement path yourself and your lower back stays out of it. With a starting resistance of 1 kg per arm you can practise unloaded and then build up in small steps. The adjustable seat makes sure the pivot point matches your build. That said, this is a machine from the professional segment, so the investment is substantial for someone just starting out.

Do I have to anchor the machine to the floor?

You do not have to, but you can: the feet have holes for floor anchoring. At 164 kg unit weight plus the loaded plates, the machine stands stable on a level surface without being bolted down. Anchoring is mainly worth it in a studio or shared space where the machine is used intensively and by a lot of people. On a wooden upper floor, a solid and even surface matters more than the anchoring itself.

How does this differ from an ordinary low row?

Two things: the grip and the position of the pivot point. On an ordinary low row you pull horizontally with a neutral grip; here you pull underhand along an arc with the pivot point above your shoulder. That shifts the emphasis to the lower latissimus and lets you pull through further. On top of that, this machine is loaded with plates rather than a weight stack, which gives a more direct feel for the resistance but does mean changing plates.