Leverage Iso Row

Also called machine row, iso lateral row and plate loaded row.

Works

Lats, plus biceps and upper back

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.

1. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
2. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Cues

• Chest on the pad.
• Pull elbows back, not out.
• Squeeze 1 second.
• Let the shoulders stretch forward.

Common mistakes

• Chest coming off the pad.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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