Iso-Lateral High Row (Machine)
Complete guide to Iso-Lateral High Row (Machine). Learn proper form, technique, and execution. Targets Back — Lats. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Iso-Lateral High Row (Machine)
Add the appropriate amount of weight and sit on the machine facing the pad.
Rest your chest against the pad and grab the handles at the higher position.
Retract your shoulder blades, engage your abs, and take a breath.
Pull both handles toward you by driving your elbows back and down, squeezing your shoulder blades together at the top and exhale. Each arm moves independently.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |