Machine Iso-Lateral Row

oec:machine-iso-lateral-row

A chest-supported machine compound pull that targets the lats, mid-back, and biceps with independent arm movement.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Leverage Machine Iso Row, Leverage Iso Row, Plate-Loaded Iso-Lateral Row, Hammer Strength Row, Iso-Lateral Row

How to do it

Adjust the seat height so that the chest pad sits comfortably against your sternum and the handles align with your lower chest.
Sit facing the pad with your feet planted firmly on the floor or machine footrests.
Reach forward and take a secure grip on the handles with your arms fully extended and torso braced against the chest pad.

Initiate the pull by retracting your shoulder blades and driving your elbows straight back alongside your ribcage.
Continue pulling until your elbows pass your torso, squeezing your back muscles firmly at full contraction.
Pause momentarily at peak contraction without letting your chest pull away from the pad.
Lower the weight smoothly under control, allowing your arms to extend fully and your shoulder blades to protract into a complete stretch.

Exhale as you pull the handles toward your torso and inhale as you return to full extension.

Leaning back and lifting the chest off the support pad to use momentum.: Keep your sternum pressed firmly into the pad throughout the entire repetition.
Shrugging the shoulders upward during the pull.: Actively depress your shoulder blades away from your ears before and during the rowing motion.
Cutting the range of motion short at either the stretch or contraction.: Allow your shoulder blades to wrap around your ribs at full extension, and pull until your elbows pass your torso.

Ensure the seat pin is fully locked in place before loading weight.
Control the eccentric phase to avoid letting the weight stack or lever arms slam onto the stops.

This record: CC-BY-SA-4.0.