Barbell Row
Lats·Barbell·Intermediate·Compound
High Iso Row
The High Iso Row is a plate-loaded, chest-supported row machine with independent handles set at a higher pulling angle than a standard row. Starting with the arms raised, you pull the handles down and back toward your hips, emphasizing the lats and upper back through a longer stretch and a strong top-of-rep contraction.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
How to
How to do the High Iso Row
- 01
Adjust the seat so the handles sit slightly above shoulder height when your arms are extended and your chest is against the pad.
- 02
Sit down, press your chest firmly into the pad, and grip the handles with a neutral or pronated grip.
- 03
Plant your feet on the floor or footplates and brace your core.
- 04
Pull the handles down and back, driving your elbows toward your hips and squeezing your shoulder blades together.
- 05
Pause briefly at full contraction without shrugging your shoulders.
- 06
Extend your arms back to the start under control, allowing a full stretch through the lats.
Performance tips
Cues that matter
- Keep your chest pinned to the pad throughout to prevent using body English to move the weight.
- Drive the movement with your elbows rather than your hands to keep tension on the back.
- Pause at the bottom of each rep to get a full stretch through the lats before pulling again.
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the High Iso Row work?
The High Iso Row primarily targets the Lats. Supporting muscles include Back, Biceps, Traps, Forearms, Rhomboids.
Is the High Iso Row a compound or isolation exercise?
The High Iso Row is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the High Iso Row?
You need the following equipment: Back Machine.
What difficulty level is the High Iso Row?
The High Iso Row is rated as beginner difficulty. It is suitable for those new to resistance training.
