Machine Iso-Lateral Row

A unilateral rowing exercise on an iso-lateral machine that allows each side of the back to work independently for balanced muscle development.

Instructions

1. Sit at the iso-lateral row machine with your torso upright, feet firmly planted on the floor.
2. Grasp each handle independently with your arms extended, positioned at chest height.
3. Pull one handle toward your torso while the other arm remains extended or returns slightly, allowing independent movement.
4. Drive your elbow back and squeeze your back muscles at the peak contraction.
5. Slowly return the handle to the starting position under control.
6. Repeat on both sides for the prescribed number of repetitions per side.
7. Perform all reps on one side before switching, or alternate as desired.

Tips

• The independent arm movement helps identify and correct strength imbalances between sides.
• Keep your torso upright and stable; avoid rotating or leaning excessively.
• Focus on pulling with your back muscles rather than using arm strength.
• Maintain an upright posture with your chest up throughout the movement.
• Control both the pulling and return phases of the movement.
• Ensure equal development by matching weight and reps on both sides.