Iso-Lateral Row
Muscles worked: Back (assisted by biceps, rear delts).
How to do it
- Set the seat so the handles sit at mid-torso height and rest your chest on the pad.
- Take a handle in each hand with your arms extended.
- Drive both elbows back, keeping them close to your body.
- Squeeze the shoulder blades at the back of the rep.
- Return to a full stretch. The weight logged is per side, so neither arm can cheat for the other.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest on the pad, drive both elbows back
- Weight is per side - neither arm can cheat for the other
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the iso-lateral row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.