Back
Iso Lateral Row
The Iso Lateral 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
- Adjust the seat so the handles line up with the lower chest and the chest meets the pad.
- Sit tall with the chest on the pad and grip both handles.
- Set the shoulders down and back.
- Row both handles back until the elbows pass the torso.
- Let the handles return slowly until the arms are straight.
Tips
- Each side moves on its own, so match the pace of both arms.
- Let the shoulder blades spread at the front of each rep.
Common mistakes
- Lifting the chest off the pad at the finish.
- Rushing the return.
- Letting the weaker arm stop short.
Muscles worked by the Iso Lateral 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 Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Iso Lateral 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 Row good for beginners?
Yes. The Iso Lateral 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 Row?
For example the Hammer Strength Low Row, Hammer Strength Row and Iso-Lateral D.Y. Row. They train mostly the same muscles.
How do you make the Iso Lateral 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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