Wholesale Price Commercial Sports Plate Loaded Gym Equipment Heavy Duty Fitness Iso Lateral High Row Machine For Gym Centre

Iso lateral high row is a strength training exercise that primarily targets the muscles of the upper back, particularly the latissimus dorsi, rhomboids, and trapezius muscles. Here’s an introduction to performing the iso lateral high row exercise:

1. Setup:
   • Begin by adjusting the seat and handles of the iso lateral high row machine to your preference. The seat height should be adjusted so that when you grasp the handles, your arms can fully extend without being too low or too high.
2. Positioning:
   • Sit on the machine with your back against the backrest and feet flat on the floor. Grab the handles with a neutral grip (palms facing each other) or an overhand grip (palms facing down), depending on the machine’s design.
3. Execution:
   • Pull the handles towards your upper chest by retracting your shoulder blades and driving your elbows back. Keep your torso upright and avoid excessive leaning or swinging.
4. Control:
   • Slowly lower the handles back to the starting position, maintaining control throughout the movement. Avoid letting the weight stack slam down or using momentum to complete the exercise.
5. Breathing:
   • Inhale as you lower the handles and exhale as you pull them towards your chest. This helps stabilize your core and maintain proper breathing rhythm.
6. Repetitions and Sets:
   • Aim for 8-12 repetitions per set to promote muscle growth and strength development. Start with a weight that allows you to maintain proper form throughout the exercise.
7. Variations:
   • Depending on the machine and your fitness level, you can adjust the weight, grip position, and seat height to target different areas of the upper back and shoulders.
8. Safety Tips:
   • Always warm up before starting any strength training exercise.
   • Maintain proper posture and form to prevent injury.
   • If you’re new to the exercise, consider starting with lighter weights until you’re comfortable with the movement pattern.
9. Progression:
   • As you get stronger, gradually increase the weight or the number of sets and repetitions to continue challenging your muscles and promoting growth.

The iso lateral high row is effective for developing upper body strength and improving posture by targeting the muscles responsible for scapular retraction and shoulder stability. Incorporate it into your routine alongside other back and shoulder exercises for a balanced upper body workout.