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Last updated March 5, 2026
LatsTeres Major
Iso-Lateral Low Row
Pull each handle independently on a plate-loaded iso-lateral row machine. The low angle targets the lower lats for thickness and width.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
LatsUpper Lats / Teres
Secondary
Upper Back / RhomboidsBicepsRear ShouldersLower Traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Leverage Machine
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height so the handles are at lower chest level.
- Load appropriate weight on each side of the machine.
- Sit with your chest pressed firmly against the support pad.
- Step 2Execution
- Grasp the handles with a neutral grip, arms fully extended.
- Pull one or both handles toward your hips, driving with your elbows.
- Focus on squeezing the lats and mid-back at the end of the pull.
- Return to the start position slowly, feeling a stretch in the lats.
- Step 3Tips
- Keep your chest pressed against the pad to avoid using momentum.
- You can work each arm independently to address strength imbalances.
- Exhale on the pull, inhale on the return.
Alternatives & variations
Explore similar movements targeting the same muscles.
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