Back
Iso-Lateral D.Y. Row
The Iso-Lateral D.Y. Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Set the seat so the chest meets the pad and the handles are within reach with straight arms.
- Sit with the chest on the pad and grip both handles.
- Start with the arms reaching forward and slightly up.
- Pull the handles down and back in an arc toward the hips.
- Return slowly along the same arc until the arms are straight.
Tips
- Aim the elbows at the hips to bias the lower lats.
- Keep the chest on the pad through the whole arc.
Common mistakes
- Pulling the handles straight back to the chest instead of down to the hips.
- Leaning back off the pad.
- Stopping before the arms are straight at the front.
Muscles worked by the Iso-Lateral D.Y. Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Iso-Lateral D.Y. Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Iso-Lateral D.Y. Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Iso-Lateral D.Y. Row good for beginners?
Yes. The Iso-Lateral D.Y. Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Iso-Lateral D.Y. Row?
For example the Hammer Strength Low Row, Hammer Strength Row and Iso Lateral Row. They train mostly the same muscles.
How do you make the Iso-Lateral D.Y. Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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