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 and arms. The machine features two different grip positions, allowing you to vary your hand position and target the back from slightly different angles. Its isolateral design also allows you to perform the exercise one arm at a time, helping improve muscular balance and control.

Primary Muscles Worked

• Latissimus Dorsi (Lats)

• Rhomboids (Middle Back)

• Trapezius (Upper & Middle Back)

• Rear Deltoids

• Biceps

How to Use
Load the desired weight plates onto the machine and adjust the seat so you can comfortably reach the handles. Sit with your chest supported against the pad and select your preferred grip position. With your arms extended, pull the handles towards your body by driving your elbows backwards and squeezing your shoulder blades together. Slowly extend your arms back to the starting position under control before repeating.

For single-arm rows, use one handle at a time and perform the same pulling movement with one arm. Keep your chest firmly against the pad and avoid rotating your body as you pull.

Coaching Tips

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

• Try both grip positions to find the most comfortable and effective pulling angle.

• Drive your elbows backwards rather than pulling only with your hands.

• Keep your shoulders down and avoid shrugging during the movement.

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

• Keep your body stable during single-arm rows and avoid twisting.

• Use a controlled movement and avoid using momentum.