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

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

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

For optimal results, include Iso-Lateral 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 Row (Machine)?

To perform Iso-Lateral 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 Row (Machine) suitable for beginners?

Yes, beginners can perform Iso-Lateral 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 Row (Machine) at home?

Iso-Lateral 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 Row (Machine)

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

This leverage machine movement primarily targets back, including upper back, middle back.

How to Perform Iso-Lateral Row (Machine)

1
Add the appropriate amount of weight and sit on the iso-lateral row machine.
2
Grab one handle in each hand and sit tall with a slight bend in your knees.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Pull both handles toward your lower abdomen by driving your elbows back, squeezing your shoulder blades together 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.