Machine Iso-Lateral Low Row vs Iso-lateral plated row
Swapping Machine Iso-Lateral Low Row (Machine) for Iso-lateral plated row (Machine) retains 100% overlap; expect externally braced cam track. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Machine Iso-Lateral Low Row for Iso-lateral plated row.
| Muscle Group | Machine Iso-Lateral Low Row | Iso-lateral plated row | Leverage Shift |
|---|---|---|---|
| Upper Back (Rhomboids / Mid-Traps) | Primary (35%) | Primary (35%) | Matched |
| Lats (Latissimus Dorsi) | Primary (28%) | Primary (28%) | Matched |
| Biceps Brachii & Brachialis | Secondary (15%) | Secondary (15%) | Matched |
| Forearms & Grip | Secondary (12%) | Secondary (12%) | Matched |
| Shoulders (Deltoids) | Secondary (10%) | Secondary (10%) | Matched |
Load & Volume Conversion: Machine Iso-Lateral Low Row → Iso-lateral plated row
Worked weight heuristic: a 115 kg set on Machine Iso-Lateral Low Row (Machine) maps roughly to 115 kg on Iso-lateral plated row (Machine; 5 kg jumps, curve: cam-matched resistance across sticking points). Calibrate set 1 at RPE 8 so e1RM history for Machine Iso-Lateral Low Row remains unskewed. Zero anatomical muscles are dropped between Machine Iso-Lateral Low Row and Iso-lateral plated row; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Effect of grip width on electromyographic activity during the upright row. | McAllister (2013) | PubMed 22362088 ↗ |
| Upper limb and trunk muscle activity patterns during seated and standing cycling. | Turpin (2017) | PubMed 27136397 ↗ |
| Specific prime movers' excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. | Coratella (2020) | PubMed 31397215 ↗ |