Back
Leverage Machine Iso Row
A plate-loaded unilateral movement designed to maximize lat tension and eliminate muscular imbalances.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so your chest is firmly supported against the pad and your feet reach the floor or footrests comfortably.
Grasp the handle with a neutral or overhand grip, ensuring your arm is fully extended without losing tension in the shoulder.
Engage your core and pull the handle toward your hip by driving your elbow back while keeping it close to your torso.
Squeeze your shoulder blade toward the center of your back at the peak of the contraction for one second.
Control the weight as you return to the starting position, allowing the lat to stretch without letting the weight stack touch.
Complete all repetitions on one side before switching to the other arm to maintain unilateral focus.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Excessively rotating the torso to pull the weight further back.
- Using momentum or jerking the weight rather than using controlled muscle contraction.
- Allowing the shoulders to shrug upward toward the ears during the pull.
- Lifting the chest off the support pad to gain leverage.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.