Napra

Leverage Iso Row

StrengthBeginner LatsBicepsMiddle back Chest-supported row machineMachine
Leverage Iso Row, step 1
1. Set the seat so the handles are at chest height; chest on the pad, hold them with straight arms.
Leverage Iso Row, step 2
2. Row the handles back, elbows past your sides, shoulder blades together; keep your chest on the pad.

How to do it

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

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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