Leverage Iso Row
Leverage Iso Row is a beginner-level compound in the strength category that primarily works the lats. It also recruits the biceps and mid back. It is performed with machine.
How to do it
- 1Load 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.
- 2Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- 3Pause 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.