ISO-Lateral Low Row
How to do it
- Load the plates and sit with your chest against the pad, feet planted.
- Grip the low handles.
- Pull them back and down, driving your elbows past your ribs.
- Squeeze, then return to a full stretch.
- Each arm loads independently - match the reps on both sides, do not let the strong one carry the set.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Mid-back / traps 90%
- Rear delts 55%
- Lats 45%
- Biceps 45%
- Forearms 30%
Other ways to train this
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Seated Cable Row
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Barbell Row
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Dumbbell Row
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Machine Row
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T-Bar Row
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Chest-Supported Row
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Inverted Row
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Two-Arm Kettlebell Row
Photos and form cues from free-exercise-db, released into the public domain.
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