-0:00
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.
