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Iso-Lateral High Row Single Arm
The Iso-Lateral High Row Single Arm is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: mid traps 19%, rhomboids 17% and rear delts 15%.
How to do it
- Set the seat so one handle is within reach with the arm straight up and forward.
- Sit with the thighs under the pad and grip one handle overhand.
- Rest the free hand on the thigh or the other handle.
- Pull the handle down and back until the hand is beside the upper chest.
- Return slowly until the arm is straight, then switch sides after the set.
Tips
- Keep the torso square even though only one arm moves.
- Start with the weaker side and match the reps on the other.
Common mistakes
- Twisting toward the working side.
- Shrugging the working shoulder at the top.
- Letting the lever snap back up.
Muscles worked by the Iso-Lateral High Row Single Arm
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.
One arm pulls further back along the body and the trunk resists rotation. Elbows flared away from the body turn the row into horizontal abduction. 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 High Row Single Arm alternatives
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Frequently asked questions
What muscles does the Iso-Lateral High Row Single Arm work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), biceps (short head) and brachialis assist.
Is the Iso-Lateral High Row Single Arm good for beginners?
Yes. The Iso-Lateral High Row Single Arm 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 High Row Single Arm?
For example the Unilateral High Cable Row, Cable Row Wide Grip and Hammer Strength High Row. They train mostly the same muscles, some with different equipment.
How do you make the Iso-Lateral High Row Single Arm harder?
Add weight or reps, or move on to the High Cable Row and Landmine Single Arm 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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