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Iso Lateral Row (Machine)

The iso lateral row is a plate-loaded machine exercise that allows each arm to move independently through a horizontal pulling motion, targeting the upper back muscles. It suits lifters who want to address strength imbalances between sides or prefer the stability of a machine while still training unilaterally.

Muscle group
Back
Primary muscles
upper back
Equipment
Machine

How to do the Iso Lateral Row (Machine)

  1. Adjust the seat height so the handles align with your mid-chest when seated, then load the desired weight plates on each side.
  2. Sit with your chest against the pad, feet flat on the floor, and grasp both handles with a neutral grip.
  3. Pull one handle toward your torso by driving your elbow back and squeezing your shoulder blade in, keeping your chest against the pad.
  4. Lower the handle with control to the starting position, then repeat the movement with the opposite arm.
  5. Continue alternating arms for the desired number of repetitions per side, or complete all reps on one side before switching.

Form tips

  • Keep your chest pressed firmly against the pad throughout the movement to prevent your torso from rotating or lifting.
  • Focus on pulling with your elbow rather than your hand, initiating the movement by retracting your shoulder blade.
  • Avoid shrugging your shoulder upward at the top of the pull; keep your shoulder blade depressed and pulled back.

Common mistakes

  • Rotating the torso to assist the pull: this reduces upper back engagement and turns the exercise into a twisting motion rather than a pure row.
  • Using momentum by jerking the weight: this diminishes time under tension and increases injury risk to the shoulder and lower back.
  • Pulling the handle too high toward the shoulder: this shifts emphasis to the rear deltoid and reduces lat and mid-back activation.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps per arm; for strength, use 3 to 5 sets of 4 to 6 reps per arm with heavier loads.

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Frequently asked questions

Should I alternate arms or complete all reps on one side first?
Both approaches are effective; alternating arms allows brief recovery between reps for each side, while completing all reps on one side increases time under tension and may enhance the mind-muscle connection. Choose based on your training goal and fatigue management preference.
How is the iso lateral row different from a standard machine row?
The iso lateral row allows each arm to move independently, which helps identify and correct strength imbalances between sides. Standard machine rows move both arms together on a fixed path, which can allow a stronger side to compensate for a weaker one.
What grip should I use on the iso lateral row?
Most iso lateral row machines have fixed neutral grip handles, which place the wrists in a comfortable position and emphasize the lats and mid-back. If your machine offers multiple grip options, a neutral or pronated grip will target the upper back effectively.

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