Seated on a row machine, you pull the handles inward toward your midsection to strengthen the lats and upper/upper-back muscles. It can be done one arm at a time or both simultaneously.
How to do the Iso-Lateral Row#
- Sit with your chest against the pad, feet flat, and grasp the handles with one or both hands while keeping a neutral spine.
- Draw your shoulder blades back and down to set the starting position before moving.
- Drive your elbows back and pull the handles toward your midline, leading with the elbows rather than the hands.
- Hold briefly at full contraction and feel the lats and upper back engage.
- Extend your arms under control to return to the start while maintaining scapular tension.
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 back to generate momentum instead of using the back muscles.
- Initiating the pull with the hands rather than retracting the shoulder blades first.
- Allowing the shoulders to shrug up during the pull.
- Letting the chest lift off the pad or the spine round on the return.
