Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
See how Iso-Lateral Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Iso-lateral row machines let each arm move independently while still being machine-guided. This exposes strength imbalances between sides and forces each lat to do its own work. Think of it as unilateral training with machine safety.
When to use it
Use for balanced development for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
You can row both arms together, alternate, or do all reps on one side before switching. If one side is weaker, start with that side when fresh. The independent handles reveal which lat is lagging.
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Sit at iso-lateral row machine.
Each arm moves independently.
Row one or both arms.
Squeeze at contraction.
Return with control.
Can alternate or together.
Independent arm movement.
Fix imbalances for optimal results.
Can row alternating.
Great for balanced development.
Use iso-lateral rows when you suspect one side is stronger or when you want the benefits of unilateral training with machine support. Good for bodybuilders chasing symmetry or anyone rehabbing one side.
Favoring one side for optimal results.
On an upper-body pulling movement like the Iso-Lateral Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Iso-Lateral Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Coming off pad for optimal results.
On an upper-body pulling movement like the Iso-Lateral Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps per side. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Iso-Lateral Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Iso-Lateral Row
The Iso-Lateral Row primarily targets the Latissimus dorsi, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Iso-Lateral Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Iso-Lateral Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Iso-Lateral Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Iso-Lateral Row is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Iso-Lateral Row include: Dumbbell Row, Seated Cable Row. These exercises target similar muscle groups as the Iso-Lateral Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.