A one-arm high-row performed on a leverage machine, pulling a handle down-and-back to load the latissimus dorsi and upper back.
How to do the Iso-Lateral High Row#
- Set the seat so the handle is roughly at shoulder height and choose a manageable weight.
- Sit upright with feet planted and reach forward to grasp a single handle.
- Pull the handle down and back toward your upper abdomen, leading with the elbow and keeping your torso stable.
- Hold briefly with the lat engaged, then lower the handle back to full arm extension under control.
- Repeat for the prescribed reps, then switch sides.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Traps (Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Using torso swing or leaning to generate momentum.
- Pulling mainly with the forearm instead of driving the elbow back.
- Returning the handle too quickly and losing tension.
- Rounding the shoulders instead of keeping the chest open.
