The iso row allows for separate or simultaneous arm movement, helping correct muscle imbalances while building strength. It’s a staple for back development and upper-body control.
Instructions
- Adjust the seat so the handles align with your chest and load the desired weight.
- Grab the handles with a neutral or overhand grip.
- Pull the handles toward your torso while squeezing your shoulder blades together.
- Pause briefly, then return to the start with control.
- Alternate arms or row both simultaneously depending on your training goal.
Related Muscle Groups
- Lats
See exercises for Lats · Learn about the Lats - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back