Muscles Worked
Learn more in the Upper-back training guide →
Primary
Upper Back
Secondary
Lats
Biceps
Rear Delts
Highlighted muscles
How To Perform
- 1 Sit facing the machine with chest against the pad.
- 2 Grip the handles at shoulder width.
- 3 Row both handles back toward your torso, driving elbows behind the body.
- 4 Return slowly to full arm extension.
Form Cues
- ✓ Drive elbows back, not just pulling with the hands.
- ✓ Squeeze shoulder blades together at the peak.
- ✓ Full extension between reps for maximum lat stretch.
Common Mistakes
- ✗ Allowing one arm to dominate.
- ✗ Not achieving full elbow extension between reps.
- ✗ Pulling too high toward the neck.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Iso-Lateral Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Iso-Lateral Row? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Iso-Lateral Row should I do?
3–4 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for upper back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Iso-Lateral Row target?
Iso-Lateral Row primarily targets the Upper Back. Secondary muscles include Lats, Biceps, Rear Delts.
Is Iso-Lateral Row good for beginners?
Iso-Lateral Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Iso-Lateral Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.