Leverage Iso Row

A beginner strength exercise for the lats, done with a machine.

Main muscles: Lats
Also works: Biceps and Upper back
Equipment: Machine
Level: Beginner
Type: Compound
Movement: Pull

How to do the Leverage Iso Row

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Leverage Iso Row

Questions

What muscles does the Leverage Iso Row work?

Mainly the lats, with the biceps and upper back helping.

Is the Leverage Iso Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Leverage Iso Row?

Good alternatives that train the lats: Band Assisted Pull-Up, Chin-Up, Close-Grip Front Lat Pulldown or Kneeling High Pulley Row.

How many sets and reps of the Leverage Iso Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).