Iso-Lateral Low Row (Machine)

A plate-loaded iso-lateral rowing machine exercise with handles set low, targeting the lower lats and middle back through independent arm movement pulled toward the lower torso.

Instructions

1. Sit at the iso-lateral low row machine with your torso upright and feet firmly planted on the floor or footrest.
2. Grasp the handles with arms extended, positioned at low handle height aimed toward the lower torso.
3. Pull one or both handles toward your lower abdomen, driving your elbows back and close to your sides.
4. Squeeze your lats and middle back at peak contraction, holding briefly.
5. Slowly return the handles to the fully extended position under control.
6. Repeat for the prescribed number of repetitions, working each arm independently or together as desired.

Tips

• Keep your torso upright and avoid leaning back excessively — control the load with your back, not momentum.
• The low handle position emphasizes the lower lats and middle back more than the high-row variant; focus on pulling toward the abdomen rather than the chest.
• Drive elbows straight back and close to the torso to maximize lat engagement.
• Take advantage of the iso-lateral design to work each arm independently and correct side-to-side imbalances.
• Control the eccentric (return) phase fully — do not let the weight snap forward.
• Use a neutral grip and avoid shrugging the shoulders; keep them packed down throughout the movement.