Smart Workout Diary

Machine Iso Lateral High Row

The machine iso-lateral high row is a compound pulling exercise performed on a strength machine with independently moving arms. It primarily trains the upper back and lats, while the biceps and rear shoulders assist. It supports back strength, muscle development, and balanced left-to-right pulling control.

Demonstration

Machine Iso Lateral High Row — demonstration 1
Machine Iso Lateral High Row — demonstration 2

Instructions

  1. Set the machine: Adjust the seat and chest pad so the handles start around upper-chest to shoulder height and you can reach them without rounding your back.
  2. Choose a manageable load: Sit tall with your chest supported, feet firmly planted, and grasp the handles with both hands.
  3. Set your posture: Keep your spine neutral, brace your midsection, and let your shoulders reach forward under control without losing chest-pad contact.
  4. Pull the handles: Drive your elbows down and back, bringing the handles toward your upper chest while squeezing your shoulder blades together.
  5. Return smoothly: Slowly extend your arms until you feel a controlled stretch through the back, then repeat without using momentum or shrugging.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Lead with the elbows: Think of driving the elbows down and back rather than pulling only with the hands.
  2. Keep the chest supported: Do not rock away from the pad to move a heavier load.
  3. Control the return: Use a slow, deliberate eccentric phase instead of letting the weight pull your arms forward.
  4. Avoid shrugging: Keep the shoulders away from the ears so the upper back and lats do the work.
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