The iso-lateral row, also known as the unilateral row or single-arm row, is a strength training exercise primarily targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius muscles. Here’s a detailed description of how to perform the iso-lateral row:
- Setup:
- Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell in one hand.
- If you’re using a bench, place one knee and one hand on the bench, ensuring your back is straight and parallel to the ground. Alternatively, you can perform the exercise while standing with a staggered stance for stability.
- Positioning:
- Your non-working arm can support your body on the bench or your thigh (if standing) for stability.
- Keep your back straight throughout the exercise to avoid strain.
- Execution:
- Start with the weight hanging at arm’s length towards the floor, palm facing inward.
- Pull the weight upwards towards your hip, keeping your elbow close to your body. Imagine pulling with your elbow rather than your hand.
- Squeeze your shoulder blade towards your spine as you lift the weight, aiming to bring your elbow past your torso.
- Pause briefly at the top of the movement to maximize muscle contraction.
- Lowering:
- Lower the weight back down in a controlled manner, allowing your arm to fully extend without swinging or jerking the weight.
- Maintain tension in your back muscles throughout the movement.
- Repetitions:
- Complete the desired number of repetitions for one side before switching to the other side.
Tips:
- Focus on maintaining a stable core to prevent rotation or excessive movement.
- Choose a weight that allows you to perform the exercise with proper form and control.
- Breathe steadily throughout the movement, exhaling as you lift the weight and inhaling as you lower it.
The iso-lateral row is effective for building unilateral strength and muscle balance in the back, making it a valuable exercise for anyone looking to improve their overall strength and posture.
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