Adiletix - Machine Iso-Lateral Row

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Machine Iso-Lateral Row

1 - Adjust the seat height and chest pad so the handles are at mid-torso level and your chest rests firmly against the pad.
2 - Sit on the machine with your feet planted, chest supported, spine neutral, and core lightly braced.
3 - Grasp the handles with a secure grip, allowing your arms to extend fully without rounding your shoulders forward excessively.
4 - Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
5 - Pause briefly at the contracted position while keeping your chest against the pad and avoiding excessive leaning or shrugging.
6 - Slowly return the handles to the starting position under control until your arms are extended.
7 - Repeat for the desired number of repetitions, using both arms together or one arm at a time if performing unilateral reps.

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