Smart Workout Diary

Iso-Lateral Machine Row

The iso-lateral machine row is a seated pulling exercise performed on a strength machine with independently moving handles. It primarily trains the lats and upper back while the biceps and rear delts assist the pull. The machine provides a guided path that supports controlled back-strength training.

Demonstration

Demonstration: Iso-Lateral Machine Row

Instructions

  1. Adjust the seat and chest support so you can reach both handles with a tall, neutral spine.
  2. Grip the handles, keep your chest against the pad, and begin with your arms extended without forcing your shoulders forward.
  3. Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
  4. Pause briefly under control, then return the handles slowly until your arms are extended and repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep your torso in contact with the chest pad rather than rocking backward to move the load.
  2. Use a load that allows both handles to travel through a similar controlled range of motion.
  3. Keep your wrists neutral and avoid shrugging your shoulders toward your ears during the pull.
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