# Plate-Loaded Iso-Lateral Row

URL: https://heatsy.app/ex/plate-loaded-iso-lateral-row

Also known as: Weight Plate-Loaded Iso-Lateral Row, Iso-Lateral Row Machine, Hammer Strength Iso-Lateral Row

Body region: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, External Oblique

## Equipment

- Lever Machine

## Technique

1. Adjust the seat and chest pad so the handles are within reach and the arms can fully extend.
2. Take hold of the handles and brace your chest on the pad.
3. Row one or both handles toward your torso, squeezing the shoulder blades.
4. Return with control to full arm extension.

### Cues

- Pull each arm independently, evenly.
- Keep your chest on the pad.

### Common mistakes

- Letting the stronger arm do all the work.
- Leaning back and heaving.
- Slamming the plates down at the end.

## Alternatives

- [Machine Row](https://heatsy.app/ex/machine-row)
- [One-Arm Machine Row](https://heatsy.app/ex/one-arm-machine-row)