Leverage Iso Row

What it is

This machine-based compound movement primarily targets your lat muscles. It helps build significant back thickness and strength. You will also engage your biceps and middle back as secondary movers.

Technique tips

• Adjust the seat height so handles are at chest level.
• Retract your shoulder blades actively as you pull the handles.
• Pull the handles towards your torso, not your chin or belly.
• Control the weight slowly on the return phase of the movement.
• Avoid letting the weight stack touch to maintain constant tension.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.