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Iso-Lateral High Row

A seated, plate-loaded high row that trains the lats and assisting upper-back and arm muscles through a diagonal pull. Independent work arms allow bilateral or single-arm training, with chest and thigh support.
PRIMARY MUSCLE
Latissimus dorsi
SECONDARY MUSCLES
Teres major · Middle trapezius · Rhomboids · Lower trapezius · Posterior deltoid · Biceps brachii · Brachialis · Brachioradialis · Rotator-cuff muscles
MUSCLES INVOLVED
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

With the work arms resting, adjust the seat for a comfortable reach to the elevated handles while maintaining chest support. Set the thigh pad snugly without painful pressure and establish secure footing.
Load corresponding working horns evenly for bilateral training. Take the overhand handles, settle securely beneath the thigh restraint and brace. If you need to stand to reach the handles, practise entering the seated position under control with minimal resistance.
  • Adjust before lifting
  • Chest supported comfortably
  • Thighs secured without painful pressure
  • Feet securely supported
  • Comfortable reach to both handles
  • Wrists aligned with the forearms
  • Equal working loads for bilateral sets
  • Practise entry and exit with light resistance
Equipment & Machine Setup

SEAT & SUPPORTS

Adjust seat height to establish comfortable shoulder positioning and sufficient reach. Keep the chest pad against the torso without placing its edge against the throat. Secure the thighs beneath the restraint. Chest-pad adjustment varies by machine version.

HANDLES

Use the intended overhand grip. Follow the guided handle path without forcing an exaggerated elbow position. Avoid makeshift attachments or grip changes that compromise secure contact.

WORK ARMS & LOADING

Each work arm moves independently. Distinguish working horns from storage horns and follow the installed unit’s plate-retention instructions. The stated starting resistance is 2 lb / 0.9 kg per arm; this does not represent constant hand force throughout the movement.

TRACK YOUR SETUP

Record seat height, thigh-pad setting, plates per arm, movement range and whether the set is bilateral, alternating or single-arm.

02

Execution

Begin with the chest supported, arms elevated and elbows comfortably extended. Pull the handles down and back by moving the upper arms and bending the elbows. Allow controlled shoulder-blade movement while keeping the torso steady.
Finish where the shoulders remain controlled without lifting the chest, curling the wrists or forcing the elbows excessively behind the torso. Return smoothly along the machine’s arc, allowing the arms and shoulder blades to reach forwards and upwards within a comfortable range. Settle the work arms onto their rests before releasing the handles and exiting.
  • Maintain chest contact
  • Pull down and back smoothly
  • Follow the guided elbow path
  • Allow controlled shoulder-blade movement
  • Keep wrists steady
  • Finish without forced extra range
  • Return under control
  • Settle both arms before exiting
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • Move the upper arms, not just the hands
  • Keep the chest steady against the pad
  • Reach under control at the top
  • Allow the shoulder blades to move naturally
  • Maintain a consistent range on both sides
  • Stop before torso movement takes over
  • Control the return
02

Common Errors

  • Rocking the torso to start the pull
  • Lifting the chest from the support
  • Using an unsuitable seat height
  • Leaving the thigh restraint loose
  • Forcing an exaggerated tucked or flared elbow position
  • Bending the wrists to finish
  • Shortening the return as resistance increases
  • Using different movement ranges between sides
  • Dropping the work arms onto their rests
  • Confusing storage horns with working horns
Important Considerations
Adjust the seat for a comfortable overhead reach and a controlled pull down and back. Keep your chest supported, allow your shoulder blades to move naturally and avoid forcing your elbows behind your body.

Use the fixed handles as intended. Let your elbows follow a comfortable path rather than forcing them tightly against your sides or excessively outwards.

Independent work arms allow single-arm training and can help you notice differences between sides. Improving those differences requires appropriate loading and consistent technique.

Chest and thigh supports help stabilise your body, but you still need to control your trunk. Research on related pulling exercises informs the guidance; it does not establish this machine as superior for muscle growth.
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
The latissimus dorsi and teres major contribute to moving the elevated upper arms down and backwards. The posterior deltoid assists according to the arm path. The trapezius and rhomboids contribute to shoulder-blade movement and control, while the elbow flexors bend the elbows. Rotator-cuff muscles help stabilise the shoulders.
  • Lats contribute to shoulder extension and adduction
  • Teres major assists the downward and backward pull
  • Posterior-deltoid contribution depends on arm path
  • Trapezius and rhomboids control the scapulae
  • Elbow flexors bend the elbows
  • Rotator-cuff muscles assist shoulder stability
Biomechanics
The high row combines shoulder extension and adduction: the upper arms move backwards and down towards the torso while the elbows bend. The latissimus dorsi and teres major contribute to this shoulder movement, while the biceps, brachialis and brachioradialis assist elbow flexion. The trapezius and rhomboids help control shoulder-blade movement.
Elbow path changes the combination of shoulder movements. Elbows travelling closer to the sides favour extension and adduction. A more outward path introduces more horizontal abduction, giving the posterior deltoids a greater mechanical role. These are anatomical principles; the precise muscle contribution on this machine has not been measured directly.
The fixed overhand grip positions the forearms in pronation. This affects elbow-flexor mechanics, but does not reliably establish greater lat involvement or muscle growth. Seat height changes your position relative to the handles, so choose a setting that permits a comfortable reach and controlled range.
  • Diagonal pull combining shoulder extension and adduction.
  • Elbow flexors assist as the elbows bend.
  • Elbow path influences the combination of shoulder movements.
  • Shoulder blades move naturally with the upper arms.
  • Fixed overhand grip affects forearm and elbow-flexor mechanics.
  • Chest and thigh supports help limit unwanted body movement.
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations
  • Two-arm Iso-Lateral High Row
  • Single-arm Iso-Lateral High Row
  • Alternating-arm High Row
  • Brief-pause High Row
  • Controlled-tempo High Row
  • Reduced-range High Row for comfortable control
Programming
  • Lat and upper-back development
  • Supported diagonal pulling
  • Single-arm pulling practice
  • Additional back volume alongside rows or pulldowns
  • Progressive machine pulling strength
  • Controlled tempo and pause training
Typical Rep Range 6–15+
Programming Note
Use 6–15 repetitions as a practical starting range; controlled sets of 15–20 are also an option. Begin with 2–4 working sets, usually leaving 1–3 repetitions in reserve. These are general programming recommendations, not a demonstrated optimum for this machine.
Keep seat height, range and plates per arm consistent when tracking progress. Increase repetitions or resistance without adding torso movement or shortening the established range. Count single-arm sets per side and account for overlap with other back and elbow-flexor exercises.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Shoulder pain or discomfort when reaching up for the handles or pulling down
  • Elbow or wrist pain when using the fixed overhand grip
  • Chest or thigh discomfort from pressure against the pads
  • Difficulty reaching the handles or getting out of the machine safely
  • A machine-guided movement that feels uncomfortable for your shoulders
  • Difficulty keeping your torso stable without twisting during single-arm repetitions
Possible Modifications
  • Reduce the plate load
  • Adjust seat height and thigh restraint
  • Use a comfortable controlled range
  • Practise entry and exit with minimal resistance
  • Perform single-arm sets using the intended support for the other hand
  • Use straps when grip limits back training and safe release remains possible
  • Choose another supported pull when the fixed grip or path is unsuitable
Safety Note
Check that adjustments are engaged and plates are secured as instructed. Keep hands, clothing and bystanders clear of pivots and moving work arms. Follow the installed unit’s loading limits. Avoid dropping your bodyweight abruptly when taking the handles. Return both arms to their rests before changing plates or leaving the station.