At a glance
- Main muscle
- Back
- Also works
- Rear delts and biceps
- 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, seat set so you can just reach the handles.
- Pull your elbows back along your body.
- Let your shoulders come all the way forward in 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 S
The well-known plate-loaded chest-supported row (e.g. Hammer Strength): no back or balance limit, full stretch and each arm works on its own.
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.
- Chest-Supported Machine Row · Machine · rating S
- Chest-Supported Dumbbell Row · Dumbbell · rating A
- Seated 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 row.
Let Mitta set the weight.
Mitta plans the iso-lateral row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
iso-lateral row
What muscles does the iso-lateral row work?
The iso-lateral row mainly trains your back. Your rear delts and biceps help.
How many reps of the iso-lateral row should I do?
Mitta plans the iso-lateral 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 row?
Good alternatives that train the same muscle are the chest-supported machine row, chest-supported dumbbell row and seated cable row.
Is the iso-lateral row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the iso-lateral row have rating S?
The well-known plate-loaded chest-supported row (e.g. Hammer Strength): no back or balance limit, full stretch and each arm works on its own.