Iso-Hold Row
Primary
Back
Secondary
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Iso-Hold Row is a compound pulling movement that primarily targets your back. Use for muscle building for optimal results.
Everything You Need to Know About the Iso-Hold Row
The Iso-Hold Row is a intermediate difficulty exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for muscle building for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Iso-Hold Row work?
Primary
Secondary
Stabilizers
Step-by-step: Iso-Hold Row
- 1
Perform a cable row.
- 2
Hold at the contracted position.
- 3
Squeeze for 2-3 seconds.
- 4
Lower with control for optimal results.
- 5
Repeat each rep with pause.
- 6
Focus on peak contraction.
What are the best tips for the Iso-Hold Row?
Builds mind-muscle connection.
Hold at peak contraction.
Squeeze hard - this is a common issue that reduces exercise effectiveness.
Great for back development.
Mistakes to watch for on the Iso-Hold Row
Not holding long enough.
On pulling movements like the Iso-Hold Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Not squeezing - this is a common issue that reduces exercise effectiveness.
On pulling movements like the Iso-Hold Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Iso-Hold Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Who should do the Iso-Hold Row?
Intermediate lifters looking to progress their training.
How to Program the Iso-Hold Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Iso-Hold Row?
Other Variations
- Iso-Hold Dumbbell Row
- Iso-Hold Lat Pulldown
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Iso-Hold Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Hold at contraction.
- Control weight.