Leverage Iso Row

The Leverage Iso Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.

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Leverage Iso Row - starting position

Starting position

Leverage Iso Row - ending position

Ending position

Muscles Worked

Primary Lats
Secondary Biceps Middle Back

The lats handles the primary load during this movement. The biceps and middle back assist as stabilizers throughout the range of motion.

How to Leverage Iso Row

  1. 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.

  2. 2

    Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.

  3. 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.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Leverage Iso Row work?

The Leverage Iso Row primarily works the Lats. Secondary muscles include the Biceps, Middle Back, which assist during the movement.

Is the Leverage Iso Row good for beginners?

Yes, the Leverage Iso Row is suitable for beginners. Start with light weight to master the 3-step form before adding load.

What equipment do I need for the Leverage Iso Row?

You need machine to perform the Leverage Iso Row. Most commercial gyms will have this available.

Track Your Progress

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