At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Chest against the pad, handles low.
- Pull toward your hips, elbows close to your body.
- Return fully into the stretch.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Rowing from low toward your hip: more lats than upper back. Stable with independent arms; quality depends on the machine.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Iso-Lateral Row · Machine · rating S
- Seated Cable Row · Cable · rating A
- Single-Arm Cable Row · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the iso-lateral low row.
Let Mitta set the weight.
Mitta plans the iso-lateral low row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
iso-lateral low row
What muscles does the iso-lateral low row work?
The iso-lateral low row mainly trains your back. Your biceps and rear delts help.
How many reps of the iso-lateral low row should I do?
Mitta plans the iso-lateral low row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the iso-lateral low row?
Good alternatives that train the same muscle are the iso-lateral row, seated cable row and single-arm cable row.
Is the iso-lateral low row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the iso-lateral low row have rating A?
Rowing from low toward your hip: more lats than upper back. Stable with independent arms; quality depends on the machine.