Iso-Lateral Row
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Machine
- Type
- Compound
How to do it
- Adjust the seat so the handles are about chest height, and rest your chest against the pad.
- Grab the handles with a neutral or overhand grip, arms fully extended.
- Row the handles back until your elbows pass your torso, squeezing your shoulder blades.
- Return slowly to a full stretch before the next rep.
- Each arm moves on its own, so keep your chest on the pad and make both sides pull evenly.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Upper backMain
- LatsMain
- BicepsHelping
- Rear deltsHelping
Also known as
Iso Lateral Row · Hammer Strength Row · Hammer Strength Machine Row · Leverage Machine Iso Row · Plate-Loaded Row