Leverage Iso Row

Starting position:

Prepare the appropriate weight taking account of your fitness level and training type. Sit on the machine seat and grab the handles with grips with your palms facing each other. Lean against your chest against the rest and do not bend at waist. Stretch your hands holding the handles forward along the pulley trajectory.

Exercise:

From the position with arms stretched forward guide the motion by bending your elbows and pulling the handles to your chest (contracting your back muscles). Exhale while pulling towards your body and inhale while returning to the starting position.

Note:

Watch the position of your torso and do not bend at waist. Guide your elbows alongside your body. Keep your feet firmly anchored on the floor.

Recommendation:

Start with lighter weight to master the technique well. 

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This is a very good exercise developing both lats and middle back with some biceps involvement.

You need a machine with chest support. The handles should be approximately in the chest level. Most machines allow for pronated (palms towards the floor) and neutral (palms facing each other) grip. Neutral grip is preferable. Alternatively, the machine handles can be angled in 45-degrees downwards which also allows for a good grip that doesn’t put much strain on the wrist joints and enables full-range movement.

Do not stretch your arms completely when releasing the weights – keep the muscles tense during the whole set.