# Iso-Lateral Row (Machine)

> A chest-supported plate-loaded machine row where each arm works on its own, training the lats and upper back.

Page: https://fitnessie.app/exercises/iso-lateral-row/
Type: Machine · Pull
Demo video: https://fitnessie.app/demos/iso-lateral-row/e3c765ece6cb3e94.mp4

## How to do it

1. Set the seat so your chest rests on the pad and you can reach the handles with nearly straight arms.
2. Take the neutral handles and set your shoulders down.
3. Drive your elbows back past your torso and squeeze your shoulder blades together.
4. Finish with the handles near your lower ribs, then return with control.

## Key cues

- Chest stays on the pad
- Elbows drive back
- Squeeze your shoulder blades
- Handles finish at the lower ribs

## Common mistakes

- Rocking your torso to move the weight
- Heaving your chest off the pad
- Shrugging instead of setting your shoulders down

## Muscles worked

- Primary: Lats and upper back
- Secondary: Traps, rear delts and biceps

## Equipment

Iso-lateral row machine.

## References

- [Planfit: Hammer Strength Iso-Lateral Row](https://planfit.ai/en/exercise/hammer-strength-iso-lateral-row)
- [StrengthLog: Seated Machine Row](https://www.strengthlog.com/seated-machine-row/)
- [Life Fitness: Plate-Loaded Iso-Lateral Row](https://www.lifefitness.com/en-us/catalog/strength-training/plate-loaded/plate-loaded-iso-lateral-row)