Iso Lateral Low Row

How to Perform the Iso Lateral Low Row

Adjust the seat height so your chest is comfortably against the chest pad and your arms can fully extend to grip the low handles.
Grip the handles with a neutral or underhand grip, arms fully extended in front of you.
Press your chest into the pad and brace your core to stabilize your torso.
Pull the handles back toward your lower ribs by driving your elbows straight back along your sides.
Squeeze your lats and mid-back muscles at the peak contraction, holding briefly.
Slowly extend your arms forward to the starting position, allowing a full stretch through the lats.
Avoid rocking your torso away from the pad and maintain a controlled tempo throughout.

Pulling the chest off the pad to generate momentum

Keep your chest pressed firmly into the pad throughout the movement to isolate the lats and mid-back.

Shrugging the shoulders up during the pull

Keep your shoulders depressed and pull by driving the elbows back rather than upward.

Using a partial range of motion

Fully extend your arms on each rep to get a complete stretch, then pull all the way back to full contraction.

✓The low pulling angle emphasizes lower lat development for improved back width.
✓Independent arms correct strength imbalances between left and right sides.
✓Chest pad support eliminates lower back fatigue, allowing full focus on back muscles.

●Think about pulling your elbows into your hip pockets to maximize lower lat engagement.
●Experiment with neutral and underhand grip positions to target different areas of the back.
●Use a 1-2 second hold at peak contraction to improve the mind-muscle connection.

Strength

4-5 sets of 4-6 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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