Iso Lateral Row Machine

How to Perform the Iso Lateral Row Machine

Adjust the seat height and chest pad so your arms can fully extend to the handles with your chest supported.
Grip the handles with a neutral grip and press your chest firmly into the pad.
Brace your core and keep your feet flat on the floor or foot platforms.
Pull both handles back toward your torso by retracting your shoulder blades and driving your elbows back.
Squeeze your mid-back muscles at the peak contraction for a brief pause.
Slowly extend your arms forward to the starting position, allowing a full stretch through the back.
Keep your torso stable against the chest pad throughout the entire set.

Pulling the chest off the pad to generate more force

Keep your chest pressed firmly into the pad; reduce the weight if you cannot maintain contact.

Using excessive arm pulling rather than back engagement

Initiate the movement by squeezing your shoulder blades together first, then pull with the arms.

Rushing through reps without full contraction

Hold each peak contraction for 1-2 seconds to ensure the back muscles are fully engaged.

✓Chest pad eliminates lower back stress, allowing full focus on back development.
✓Independent lever arms prevent the stronger side from compensating for the weaker side.
✓Plate-loaded design allows for precise progressive overload.

●Experiment with overhand, neutral, and underhand grips to target different back muscles.
●Use single-arm rows occasionally to address any left-right imbalances.
●Focus on pulling your elbows past your torso to achieve maximum contraction.

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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