Iso-Lateral Row (Machine)
Complete guide to Iso-Lateral Row (Machine). 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 Row (Machine)
Add the appropriate amount of weight and sit on the iso-lateral row machine.
Grab one handle in each hand and sit tall with a slight bend in your knees.
Retract your shoulder blades, engage your abs, and take a breath.
Pull both handles toward your lower abdomen by driving your elbows back, squeezing your shoulder blades together 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 |