What muscles does Iso-Lateral High Row (Machine) work?

The Iso-Lateral High Row (Machine) primarily targets the Back, specifically the Lats. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Iso-Lateral High Row (Machine)?

For optimal results, include Iso-Lateral High Row (Machine) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Iso-Lateral High Row (Machine)?

To perform Iso-Lateral High Row (Machine), you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Iso-Lateral High Row (Machine) suitable for beginners?

Yes, beginners can perform Iso-Lateral High Row (Machine) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Iso-Lateral High Row (Machine) at home?

Iso-Lateral High Row (Machine) requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Iso-Lateral High Row (Machine)

Learn how to do the Iso-Lateral High Row (Machine) with proper form, setup, and execution.

This leverage machine movement primarily targets back, including lats.

How to Perform Iso-Lateral High Row (Machine)

1
Add the appropriate amount of weight and sit on the machine facing the pad.
2
Rest your chest against the pad and grab the handles at the higher position.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
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.
5
Slowly extend your arms back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.