Iso-Lateral Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Iso-Lateral Row is a solid beginner-level pulling movement in the compound category. Use for balanced development for optimal results.
Everything You Need to Know About the Iso-Lateral Row
The Iso-Lateral Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for balanced development for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Iso-Lateral Row work?
Primary
Secondary
Stabilizers
Step-by-step: Iso-Lateral Row
- 1
Sit at iso-lateral row machine.
- 2
Each arm moves independently.
- 3
Row one or both arms.
- 4
Squeeze at contraction.
- 5
Return with control.
- 6
Can alternate or together.
What are the best tips for the Iso-Lateral Row?
Independent arm movement.
Fix imbalances for optimal results.
Can row alternating.
Great for balanced development.
Mistakes to watch for on the Iso-Lateral Row
Favoring one side for optimal results.
On pulling movements like the Iso-Lateral 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-Lateral 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.
Coming off pad for optimal results.
On pulling movements like the Iso-Lateral 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.
Who should do the Iso-Lateral Row?
All fitness levels looking to build strength and muscle definition.
How to Program the Iso-Lateral 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 per side. Rest 60-90s.
What are good alternatives to the Iso-Lateral Row?
Other Variations
- Single-Arm Iso-Lateral Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Iso-Lateral Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Equal work each side.
- Control movement.