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Lats · Machine

Iso Row (Machine)

A compound movement that trains your lats, done with a machine. Your biceps and middle back help out.

Iso Row (Machine), demonstration
EquipmentMachine
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Iso Row (Machine) muscles worked, front viewIso Row (Machine) muscles worked, back view
LatsPrimaryBiceps · Middle BackSecondary

How to do it

  1. Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
  2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

More lat exercises

Chin Up (Assisted)Lat Pulldown (Machine)Pullover (Machine)Vertical Traction (Machine)
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