Back
Kneeling Iso Row
The Kneeling Iso Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
How to do it
- Set the knee pad so the chest meets the chest pad when you kneel on the machine.
- Kneel on the pad, lean the chest onto the chest pad and grip both handles.
- Let the arms hang straight toward the floor.
- Row the handles up toward the hips, driving the elbows back.
- Lower slowly until the arms are straight.
Tips
- Keep the chest in contact with the pad for the whole set.
- Pull each side evenly even though the arms move independently.
Common mistakes
- Pushing the chest off the pad to lift more.
- Rounding the upper back as the handles lower.
- Using a short range at the bottom.
Muscles worked by the Kneeling Iso 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.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). 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.
Kneeling Iso Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kneeling Iso Row work?
Mainly the lats (upper), mid traps and rhomboids. The rear delts, lats (lower), biceps (long head), brachialis and biceps (short head) assist.
Is the Kneeling Iso Row good for beginners?
Yes. The Kneeling Iso 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 Kneeling Iso Row?
For example the Barbell Iso Row, Barbell Row and Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the Kneeling Iso Row harder?
Add weight or reps, or move on to the Barbell Iso Row and Barbell 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)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.