What is it?
The Plate Loaded Isolateral D.Y Row is a compound upper body exercise designed to build strength and muscle through the back by using an independent arm movement. The isolateral design allows each side of the body to work separately, helping improve muscular balance while providing a strong contraction through the upper and middle back.

Primary Muscles Worked

• Latissimus Dorsi (Lats)

• Rhomboids

• Trapezius (Upper & Middle Back)

• Rear Deltoids

• Biceps

How to Use
Load the desired weight plates onto the machine and adjust the seat so the handles are positioned comfortably within reach. Sit with your chest supported against the pad and grip the handles with your arms extended. Pull the handles towards your body by driving your elbows back, squeezing your shoulder blades together at the end of the movement. Slowly return the handles to the starting position under control before repeating.

Coaching Tips

• Keep your chest firmly supported against the pad throughout the movement.

• Drive your elbows back rather than pulling with your hands.

• Avoid shrugging your shoulders—keep your shoulders down and controlled.

• Focus on squeezing your back muscles at the end of each repetition.

• Allow a full stretch at the start of the movement without losing your posture.