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.

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.