Iso-Lateral Low Row
The plate-loaded row with independent levers and low handles: seated with the chest on the pad, drive the elbows back until the hands reach the hips.
How to do it
Setup
Seated, chest against the pad, feet braced, a low handle in each hand, arms long.
Steps
- Row both handles back to the hips, elbows close to the sides.
- Pinch the shoulder blades at the finish, chest on the pad.
- Let the levers forward to long arms, one side never outracing the other.
Common mistakes
Chest peeling off the pad to heave the plates: stay on it; the back does the pulling. Pulling to the chest: the handles finish low, at the hips. Shoulders rolling forward at full reach: set them back before each pull.
Breathing
Exhale on the row, inhale returning.
