Exercise guide · Back
Machine Iso-Lateral Row
The Iso-Lateral Row (Machine) uses two independent lever arms so each side can row without being mechanically linked to the other. Its supported horizontal pull differs from a high row's downward path and from a chest-supported dumbbell row with free weights.
- Targets: Lats
- Equipment: Machine
- Type: Compound
Step by step
How to do the Machine Iso-Lateral Row
- Adjust the seat so the horizontal handles align around lower-chest height and place the chest firmly against the support pad.
- Grip one handle in each hand, plant the feet, brace the trunk, and begin with the arms long without rounding away from the pad.
- Drive both elbows back toward the hips while allowing each independent lever arm to move through its own path.
- Pause when the shoulder blades are controlled and the elbows reach the torso without lifting the chest off the pad.
- Extend the arms slowly until the back is lengthened, keeping the plates from touching down between repetitions.
Form cues
- Keep the chest on the pad
- Row the elbows toward the hips
- Use independent lever arms
- Control the stretch
Common mistakes
- Using a linked-handle seated row instead of independent machine arms
- Pulling downward from overhead like a high-row machine
- Lifting the chest away from the support to create momentum
- Shrugging the shoulders or cutting the return short
Muscles worked
Primary
Lats
Secondary
Mid back, Biceps, Rear delts and Forearms
Safety: Set the seat and chest pad before loading the machine, use matched plates unless intentionally training one side, and keep hands clear of lever pivots. Stop for sharp shoulder, elbow, or back pain.
Alternatives
