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ISO-Lateral High Row

ISO-Lateral High Row trains 5 of the 18 muscle groups Full Coverage tracks: Lats 90%, Mid-back / traps 60%, Rear delts 50%, Biceps 45%, Forearms 30%.

Reference only Level: Beginner Plate-loaded machine

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

How to do it

  1. Sit down and set the chest pad so the handles are at upper-chest height.
  2. Grip the high handles and brace your chest against the pad.
  3. Pull one side at a time or both together, driving your elbows down and back.
  4. Squeeze at the bottom, then return to a full stretch.
  5. 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.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Mid-back / traps 40 points higher, Rear delts 20 points higher, Lats 10 points lower. It needs Plate-loaded machine where the other uses Cable machine. Compared with the ISO-Lateral Low Row, it loads Lats 45 points higher, Mid-back / traps 30 points lower, Rear delts 5 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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