Single-Arm Neutral-Grip Isolateral Row

GymDaze demonstration

Watch Single-Arm Neutral-Grip Isolateral Row

Single-Arm Neutral Grip Isolateral Row

Technique

How to perform Single-Arm Neutral-Grip Isolateral Row

1. Load the iso-lateral row machine and adjust its seat so the neutral-grip handle is reachable with your chest against the pad.
2. Take the working handle with the palm facing inward and use the opposite hand on the machine's fixed support.
3. Brace your feet and, where the machine allows, your leg against the seat as demonstrated, keeping the chest on the pad.
4. Let the working arm extend and the shoulder blade reach forward without twisting away from the support.
5. Pull the handle toward your torso, bending the elbow and drawing the shoulder blade back.
6. Return through the controlled reach without dropping the weight, then repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.