Iso Row Machine

a.k.a. Hammerstrength Iso Row

Differentiation: Mechanics

This variation of a Row is unique. Here is how: you use an Iso Row Machine. The machine moves horizontally and engages your rear deltoids, | rhomboids, | trapezius, | and lats. Engaging these muscles increases the size and strength of your entire upper back. Using an iso-row machine also eliminates the need to maintain balance, (like you would need to do when performing a standing row). Not focussing on balancing allows you to focus intently on each contraction in your upper back. This machine also allows each side of your back to work independently.

Starting Position

To get into starting position, do this...

1) Locate an Iso row machine.

2) Load plates on the machine.

3) Adjust the seat so your chest is in line with the handles of the machine.

4) Sit on the bench.

5) Place your feet flat on the floor.

6) Reach forward and grasp the handles overhand - with your arms fully extended.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the handles

3) ...toward your chest as far as possible.

4) Hold this position for a count of one second.

5) Then, inhale as you gradually allow the handles to move forward - but not all the way to the starting position.

6) With the tension still on your shoulder muscles, again pull the handles toward your chest.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your torso upright - at a 90-degree angle to your legs. Do not swing back while pulling the handles.

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your upper arms as close to your body as possible.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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Tip

You will work different areas of your back, depending on where you place your hands.

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