Parallel Bar Pull Up
Back·Advanced·Compound
Iso Row Machine
The Iso Row Machine is a plate-loaded rowing machine with independent arm handles that allow each side to work unilaterally. It targets the mid-back, lats, and biceps while the chest pad provides support that helps isolate the pulling muscles and minimize lower-back involvement.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Iso Row Machine
- 01
Load the desired weight onto each side of the machine and adjust the seat height so the handles align with your mid-chest.
- 02
Sit down, place your chest firmly against the pad, and grip both handles with a neutral or pronated grip.
- 03
Plant your feet flat on the floor or footplates and brace your core.
- 04
Retract your shoulder blades and pull the handles back, driving your elbows behind your torso.
- 05
Squeeze your back at the fully contracted position without shrugging the shoulders.
- 06
Slowly extend your arms to return to the start, keeping tension on your back throughout.
Performance tips
Cues that matter
- Lead the movement with your elbows rather than pulling with the hands to better engage the back.
- Keep your chest pressed into the pad the whole time to avoid using momentum.
- Try alternating single-arm reps occasionally to address strength imbalances between sides.
Common questions
Frequently asked
What muscles does the Iso Row Machine work?
The Iso Row Machine primarily targets the Back. Supporting muscles include Biceps, Forearms.
Is the Iso Row Machine a compound or isolation exercise?
The Iso Row Machine is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Iso Row Machine?
You need the following equipment: Seated Row Machine.
What difficulty level is the Iso Row Machine?
The Iso Row Machine is rated as beginner difficulty. It is suitable for those new to resistance training.
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