Machine iso row: How to Do It, Muscles Worked

Step by step

Set the seat so the handles are at chest height.
Pull the handles toward your torso, squeezing your shoulder blades.
Pause, then return slowly without resting on the stops.

What you should feel

A squeeze in your upper and mid back as your shoulder blades come together; your arms should not do all the work and your lower back should not ache.

Common mistake

Pulling with your arms and shrugging your shoulders; start the pull by drawing your shoulder blades back and down.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats Upper back

Helps

Biceps Rear shoulders

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Barbell rowLats, Upper back

Seated cable rowLats, Upper back

Questions

What muscles does the machine iso row work?

Machine iso row mainly works your lats and upper back. It also helps your biceps and rear shoulders.

Can I do the machine iso row at home?

Not easily, it needs this: machines. At home, try instead: dumbbell bent-over row, renegade row, and inverted row under a sturdy table.

How many sets and reps of the machine iso row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Machine iso row