Perform independent low-row pulls on a leverage machine using a horizontal pulling motion to develop the lats and upper-back muscles.
How to do the Iso-Lateral Low Row#
- Sit at the machine with an upright torso and place each hand on the independent (iso) handles.
- Begin with your arms extended and your shoulder blades relaxed.
- Pull the handle(s) straight toward your torso by driving your elbows back, focusing on the lats and upper back.
- Hold briefly at the midpoint with your shoulder blades drawn together and shoulders down.
- Return the handle(s) to the start under control while keeping your torso stable.
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#
- Leaning the torso backward to generate momentum instead of pulling with the back.
- Using the arms to yank the weight rather than engaging the lats and shoulder blades.
- Allowing the shoulders to creep up toward the ears during the pull.
