Smart Workout Diary

Leverage Machine Iso Row

The lever machine iso row is a plate-loaded or selectorized rowing exercise performed with independently moving handles. It primarily trains the lats and upper back, while the biceps and forearms assist the pull. It supports back strength, muscle development, and balanced left-to-right pulling control.

Demonstration

Leverage Machine Iso Row — demonstration 1
Leverage Machine Iso Row — demonstration 2

Instructions

  1. Adjust the machine so the chest pad and seat allow you to reach the handles with a tall, neutral spine and a slight bend in the knees.
  2. Select a manageable load, sit firmly against the pad, and grip the independent handles with your wrists neutral.
  3. Begin with your arms extended under control, chest supported, shoulders down, and feet planted securely.
  4. Pull the handles toward your torso by driving your elbows back and bringing your shoulder blades toward each other without shrugging.
  5. Pause briefly when your elbows are near your body, then slowly return the handles until your arms are extended without forcing the shoulders forward.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep your chest on the pad throughout the set; do not use momentum by rocking your torso.
  2. Lead with your elbows rather than pulling mainly with your hands to keep the back as the focus.
  3. Use a smooth, controlled return and avoid letting the weight stack or levers slam.
  4. Exhale as you pull and inhale as you return; reduce the load if you cannot keep your shoulders down.
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