DY Row

What it is

A plate-loaded rowing machine built for a thick, strong back with a huge range of motion.

Hammer Strength first built it for Dorian Yates, the six-time Mr. Olympia, so he could keep rowing heavy through a wrist injury. That's the DY. Each handle moves on its own arm, so you can row with both hands or one. A chest pad holds you in place, which keeps your lower back out of it and puts the work on your lats and upper back.

On the floor at Atlas

Hammer Strength's plate-loaded iso-lateral DY row, open to members 24/7.

Who it helps

Anyone chasing back width and thickness the machines at home can't touch.

How to use it

1. Set the seat so the handles line up with the bottom of your chest, and lean your chest onto the pad.
2. Take the handles with an underhand grip and pull your elbows back past your sides, keeping your chest on the pad.
3. Squeeze your shoulder blades together for a second at the top.
4. Lower slowly until your arms are straight and you feel your upper back stretch.

How to program it

3 to 4 sets of 8 to 12 on back day works for most people. Single-arm sets let you pull a little further and catch a side that's lagging.