Leverage Iso Row
The Leverage Iso Row primarily targets your Lats, with support from Biceps, Middle Back. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Middle Back
How to perform Leverage Iso Row
- Step 1. Load 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.
- Step 2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- Step 3. Pause 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.
Frequently asked questions
Which specific muscles does the leverage iso row target?
This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius. The machine's unilateral design allows for a deep contraction and focused tension on each side of the back independently.
How should I position my torso during the movement?
Keep your chest firmly pressed against the pad to stabilize the spine and prevent momentum. Avoid leaning back or twisting the torso, as this shifts the load away from the back muscles.
What is a common mistake to avoid when using this machine?
Many lifters pull too far back with the elbow, causing the shoulder to tip forward into internal rotation. Stop the pull when the elbow is in line with the torso to maintain tension on the back.
Is the leverage iso row suitable for beginners?
Yes, the fixed path of the machine provides stability that makes it safer and easier to learn than free-weight rows. Beginners should start with a neutral grip and light weight to master the mind-muscle connection.
What are the recommended sets and reps for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions per side. Because it is an isolation-style machine movement, it is best used as a secondary exercise after heavy compound lifts like deadlifts or pull-ups.
Sample sets & reps for Leverage Iso Row
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Band Assisted Pull-Up — band
- Bent-Arm Barbell Pullover — barbell
- Cable Incline Pushdown — cable
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
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