Iso-Lateral Machine Row

How to perform the Iso-Lateral Machine Row

1. Set the seat of a plate-loaded iso-lateral row machine so the handles align with your mid-torso and press your chest to the pad.
2. Grip both handles and note that each arm moves on an independent lever so the sides cannot compensate for each other.
3. Extend the arms to feel a stretch across the lats, keeping the chest pinned to the support pad.
4. Row by retracting the shoulder blade and driving the elbow back on each side, working them together or one at a time.
5. Squeeze the mid-back at the top of each pull without letting the stronger side out-pull the weaker one.
6. Lower the handles under control to a full stretch, using the independent arms to even out any left-to-right imbalance.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the stronger side out-pull the weaker one, which defeats the point of independent-arm loading.
• •Peeling the chest off the support pad to add body English to the pull.
• •Yanking with the arms before the shoulder blade retracts on each side.
• •Using a short range that never reaches a full stretch at the bottom of each independent pull.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.