Iso-Lateral Low Row
Complete guide to Iso-Lateral Low Row. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Iso-Lateral Low Row
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 lower position.
Retract your shoulder blades, engage your abs, and take a breath.
Pull both handles toward you by driving your elbows back, 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 |