Exercise guide · evidence-graded

Iso-Lateral Row

The iso-lateral row is a chest-supported, plate-loaded machine row in which each arm moves and is loaded separately. It trains the lats, middle trapezius and rhomboids, with the rear shoulders and elbow flexors assisting, and lets you row with both arms together or one at a time.

Also called: Hammer Strength Row, Single Arm Row Machine, Plate-Loaded Iso-Lateral Row, Independent-Arm Machine Row · Equipment: machine · Pattern: pull

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How to do it

Step by step

  1. Set the seat so the handles sit at about shoulder height or a little below when your chest is on the pad. Load the same plates on each arm.
  2. Sit with your chest against the pad and your feet flat on the floor or the foot platform.
  3. Reach forward and take the handles, using the vertical (neutral) grips or the horizontal (overhand) grips. Start with straight arms and let your shoulder blades spread forward.
  4. Pull the handles back by driving your elbows past your sides, squeezing your shoulder blades together at the end.
  5. Hold the finish for one second with your chest still on the pad and your shoulders down, away from your ears.
  6. Return the handles under control until your arms are straight and your shoulder blades have spread forward again.
  7. Row with both arms together, alternate arms, or work one arm at a time. With one arm, keep both sides of your chest square on the pad.
  8. After the last rep, return the handles to the start position and let the plates settle before you stand up.
Coaching cues
  • Chest stays on the pad, both sides square
  • Drive your elbows back past your sides
  • Squeeze your shoulder blades together at the finish
  • One-second hold at the finish
  • Shoulders down, away from your ears
  • Straight arms at the start of every rep

In VALDA, these cues are one tap away on the exercise while you train.

Muscles worked

What it trains

MuscleRoleEvidence
Latissimus dorsiPrime moverB
Trapezius: middlePrime moverC
RhomboidsSecondaryC
Posterior deltoidSecondaryC
Biceps brachiiSecondaryC
BrachialisSecondaryC
Obliques (internal/external)StabiliserD
Forearm flexorsStabiliserD

Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.

Common faults

What goes wrong, and the fix

Chest coming off the pad

Fix: Keep your chest on the pad; use a load you can pull with the torso still.

Twisting when rowing one arm

Fix: Keep both sides of your chest square on the pad for every one-arm rep.

Shrugging the handles back

Fix: Keep your shoulders down and drive the elbows back past your sides.

Short reps at the front

Fix: Let the arms straighten and the shoulder blades spread forward at the start of every rep.

Letting the handles snap forward

Fix: Return the handles under control until your arms are straight.

Unequal plates on each arm

Fix: Load the same plates on each arm and check both before the first set.

Programming

What the research says

Muscle growth · first choiceRehab & prehab · first choiceGeneral fitness · first choiceEndurance · first choiceStrengthSport performanceFat loss & conditioning

  • Machines and free weights — Research comparing machine and free-weight training finds similar muscle growth, while strength gains are largest on the type of equipment trained with.
  • One arm or two — A review of unilateral and bilateral training found that gains follow the way you train: two-limb training favoured two-limb strength, and there was no clear difference for one-limb strength. There is no direct research on one-arm machine rows.
  • Effort — Studies show sets that finish a few reps short of failure capture most of the size benefit, with true failure adding only a small extra return. Because the chest pad supports the trunk, sets can be taken close to failure without holding a bent-over position.
  • Volume and frequency — Research links more weekly sets for a muscle to more growth, with diminishing returns, and training a muscle about twice a week is a common way to spread that volume.
  • Rest — In trained lifters, rests of about 3 minutes between sets have produced greater strength and size gains than 1-minute rests. Alternating arms is a common way to fit rest for one side into the other side's set; there is no direct research on it.
Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the iso-lateral row in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.