ISO-Lateral Low Row
ISO-Lateral Low Row trains 5 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 90%, Rear delts 55%, Lats 45%, Biceps 45%, Forearms 30%.
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
- 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%
How it compares
Compared with the Seated Cable Row, it loads Rear delts 15 points lower, Lats 10 points higher. It needs Plate-loaded machine where the other uses Cable machine. Compared with the Plate-Loaded Lateral Raise, it loads Side delts 95 points lower, Mid-back / traps 70 points higher, Rear delts 55 points higher.
Other ways to train this
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Seated Cable Row
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Barbell Row
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Dumbbell Row
-
Machine Row
-
T-Bar Row
-
Chest-Supported Row
-
Inverted Row
-
Two-Arm Kettlebell Row
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Cable Bent-Over Row
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Smith Machine Row
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Chest-Supported Kettlebell Row
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TRX Row
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Pendlay Row
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Wide-Grip Cable Row
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One-Arm Chest-Supported Row
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Chest-Supported Smith Row
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One-Arm Kettlebell Row
Other exercises for the Mid-back / traps
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Plate-Loaded Lateral Raise
20%
- ISO-Lateral High Row 60%
-
One-Arm Plate-Loaded Lateral Raise
20%
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Barbell Shrugs
70%
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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