Setting Up for the Hammer Strength Row Machine. This exercise seems simple—just sit and row—but like any other movement, the Hammer Strength row machine row can be a little more nuanced than that.

"I think most people associate back exercises with things like the lat pulldown, the seated cable row, the Hammer Strength machine, and other expensive pieces of commercial gym equipment," says Filly.

There are lots of benefits to using a rowing machine, or ergometer. It can help you build endurance, strengthen your body, and improve heart health.

You may be wondering if rowing is strength training, or if it's just a cardio workout. Here's what experts say—and how to make it fit your goals.

Strength Meets Cardio on the Rowing Machine. June 25, 2015. Though many gym-goers have a tendency to pass it by on their way to its more popular counterparts, the treadmill and the elliptical, the ...

Seated rows are typically done on a seated row machine or a seated cable row machine, and the instructions for using each are almost the same. Before getting started, adjust the seat and chest pad.