Why should I use one arm at a time instead of both?

Unilateral training helps identify and correct strength imbalances between your left and right sides while allowing for a greater range of motion and better mind-muscle connection.

Where should I feel the most tension?

You should feel the primary work in the outer and lower parts of your back. If you feel it mostly in your biceps, focus on pulling with your elbow rather than your hand.

How high should the seat be set?

The seat should be adjusted so that the chest pad sits against your sternum and your arms are pulling at a horizontal or slightly downward angle.

Leverage Machine Iso Row: Form and Technique Guide

Master the Leverage Machine Iso Row with our expert guide to building a stronger, more symmetrical back through unilateral training.

How to Perform

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

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

Primary movers

Lats

Stabilizers

Rhomboids
Trapezius
Rear Deltoids
Biceps

Related Guides

Lats · Back