ISO-Lateral High Row
How to do it
- Sit down and set the chest pad so the handles are at upper-chest height.
- Grip the high handles and brace your chest against the pad.
- Pull one side at a time or both together, driving your elbows down and back.
- Squeeze at the bottom, then return to a full stretch.
- Each side moves on its own, so a weaker arm cannot hide behind the stronger one.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 90%
- Mid-back / traps 60%
- Rear delts 50%
- Biceps 45%
- Forearms 30%
Other ways to train this
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Lat Pulldown
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Pull-Ups
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Close-Grip Pulldown
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V-Bar Pulldown
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Chin-Ups
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Assisted Pull-Ups
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Straight-Arm Pulldown
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Band Lat Pulldown
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Straight-Arm Band Pulldown
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Negative Pull-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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