Iso-Lateral Row (Machine)
Trains the lats. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Iso-Lateral Row (Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lats exercise that is, there are 7 on the Lats page.
Muscles worked
What Iso-Lateral Row (Machine) trains
Technique
How to do the Iso-Lateral Row (Machine)
- Sit on the iso-lateral row machine with your chest against the pad and your feet flat on the floor. Grasp a handle in each hand with your arms fully extended.
- Pull both handles toward your torso by driving your elbows back, keeping them close to your body and squeezing your shoulder blades together.
- Pause briefly at the end of the movement, feeling the contraction in your lats and upper back.
- Slowly return the handles to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest against the pad and avoid leaning back as you pull.
- Focus on driving your elbows back and squeezing your shoulder blades together.
- You can also work one arm at a time to focus on each side and correct imbalances.
- Exhale as you pull the handles back and inhale as you return them.
Substitutes
Swap Iso-Lateral Row (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Iso-Lateral Row (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.