LiftSetsLiftSets / Exercises / Leverage Iso Row
Leverage Iso Row
Works the lats. Helped by the biceps, middle back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
latsbicepsmiddle back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | machine |
|---|---|
| Level | beginner |
What to think about
- Sit tall, knees slightly bent.
- Pull the handle to the lower ribs, elbows past the body.
- Reach forward for a stretch without rounding the lower back.
How to do it
- Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
- Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.
Other exercises for the lats
- Band Assisted Pull-Up
- Bent-Arm Barbell Pullover
- Chin-Up
- Close-Grip Front Lat Pulldown
- Full Range-Of-Motion Lat Pulldown
- Pullups
- Rope Straight-Arm Pulldown
- Straight-Arm Pulldown
Track it in LiftSets
Log leverage iso row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store