Leverage Iso RowMuscles Worked
The leverage iso row works your lats as the main target, with the biceps and upper back helping you pull. Each handle moves on its own lever arm, so you can row both sides together or one arm at a time while the machine guides the path.
PrimaryLats
- Equipment
- Machine
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Load the machine evenly and set the seat so the handles line up with your chest when you sit tall.
- Sit with your chest against the pad, reach forward and take the handles with a neutral or overhand grip.
- Row the handles toward your torso, bringing your elbows back and squeezing your shoulder blades together.
- Pause for a moment when your elbows are just behind your body.
- Let the handles travel forward slowly until your arms are almost straight, stopping short of resting the weight between reps.
Form tips
- Keep your chest on the pad the whole set so the pull comes from your back, not from leaning away.
- Try single-arm sets now and then to check that both sides move the same weight through the same range.
- A neutral grip with your elbows close to your sides brings the lats in more than a wide grip with flared elbows.
Why it made the list
No. 10 of 12
Best Lat Exercises
Machine iso row provides lat-focused pulling with guided movement. Ideal for isolating each side independently.
More lat exercises
See it on your own body map
Log your Leverage Iso Row sets in KasMaker and watch your lats, biceps, and upper back fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
