Iso Row (Machine)

A machine-based row exercise where the lifter pulls handles toward their torso while seated, targeting the latissimus dorsi and middle back muscles.

Instructions

1. Load an appropriate weight onto the machine pins.
2. Adjust the seat height so the handles are at approximately chest level when you sit back.
3. Sit firmly in the machine with your chest up and core engaged for stability.
4. Grasp the handles with either a neutral (palms-facing) or pronated (palms-down) grip, depending on the machine.
5. Maintain a neutral spine and keep your torso upright throughout the movement.
6. Pull the handles toward your torso by retracting your shoulder blades and flexing your elbows.
7. Bring the handles to approximately chest level, squeezing the lats and middle back muscles.
8. Pause briefly at the bottom of the motion, then slowly return the handles to the starting position.
9. For multiple repetitions, avoid completely returning to the stops to maintain tension on the muscles.

Tips

• Initiate the movement by retracting your shoulder blades before bending your elbows
• Keep your chest up and avoid leaning back excessively
• Pull the weight with your back muscles first, then bend your elbows
• Maintain constant tension by not fully returning the handles to the starting position
• Control the negative (lowering) portion of the movement for maximum engagement
• The seated position isolates the back muscles and reduces lower body involvement