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Leverage Iso-Lateral Row

IntermediateStrengthTier T3

Sit at a lever row machine with the handles at chest level. Pull the handles toward your torso, bending the elbows and squeezing the shoulder blades together. Pause, then return the handles slowly.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Adjust the seat so the handles sit at chest level.
  • Take a neutral or pronated grip on the independent levers.
  1. He sits tall in the machine: chest against the pad, both hands gripping the chest-level handles on the independent lever arms, feet planted.

    Step 1 of 5

    Adjust the seat so the handles sit at chest level and grasp them with a neutral or pronated grip.

  2. He is mid-pull: both elbows flexing back, each independent lever drawing its own handle toward his torso, the shoulder blades drawing together and his chest still on the pad.

    Step 2 of 5

    Pull the handles toward your torso, flexing the elbows and retracting the shoulder blades.

  3. He holds the peak: both handles drawn to his torso at chest height, elbows fully flexed, shoulder blades squeezed together and the independent levers at their back stops of travel.

    Step 3 of 5

    Pause at the full contraction with the handles at your torso and the shoulder blades squeezed together.

  4. He returns under control: elbows extending forward, the independent levers traveling back toward the start and visibly stopping short of the weight stops so the plates stay off the rests.

    Step 4 of 5

    Return the handles slowly without letting the weight come completely back onto the stops.

  5. He sits tall in the machine: chest against the pad, both hands gripping the chest-level handles on the independent lever arms, feet planted.

    Step 5 of 5

    Adjust the seat so the handles sit at chest level and grasp them with a neutral or pronated grip.

Safety Information

Pause at the squeeze and avoid letting the weight rest completely on the stops, so tension stays on the muscles. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your chest against the pad and pull both handles together. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.