How to Do Isometric Rows

Are you looking for a great way to build and maintain muscles in your back? If you want a low-impact exercise that still feels intense, you might want to try incorporating isometric rows into your routine. Isometric rows are similar to the standard row exercise, but rather than going through a full range of motion, you engage your muscles and hold your position at the top of the rep. There are a few different ways you can perform isometric rows, so we’ll walk you through each of the most common techniques you can add to your workouts!

[Edit]Steps

[Edit]Dumbbell Rows

1. Put your left knee and left hand on a workout bench. Lift your left knee onto the back corner of the workout bench. Keep your knee straight underneath your hips. Lean forward so your back is parallel to the floor. Support your body weight by planting your palm flat on the bench right below your shoulder.^[1]
   
   • Make sure your right arm hangs over the side of the bench, or else you won’t be able to complete your reps.
2. Hold a dumbbell in your right hand so your arm hangs below your shoulder. Choose a weight that you’re comfortable lifting for multiple sets and repetitions. Grip the weight tightly in your right hand so your palm faces you. Slowly extend your arm down so it hangs to the side of the bench.^[2]
   
   • If you’re a beginner, try starting with a dumbbell that’s around for women or for men.^[3]
   • If you’ve lifted weights before, pick a dumbbell that’s challenging to lift but doable through 2–3 sets.^[4]
   • Avoid rotating your torso or moving your shoulder closer to the floor while you’re holding the weight.
3. Brace your core to keep your back straight. Engage your abs so your body stays perfectly parallel to the ground. Avoid letting your lower back or shoulders sag since you won’t get as deep of a workout. Keep your head in line with your spine and look straight down to maintain your form.^[5]
   
   • Keep your body still so you don’t turn or rotate throughout the entire workout.
4. Pull the dumbbell up to your chest. On an exhale, contract your shoulder and back muscles to lift the dumbbell closer toward your body. Bend your elbow and drive your upper arm backward as you lift. Keep your elbow close to your body. Use a slow and controlled movement so you don’t hurt yourself.^[6]
   
   • Make sure you avoid rotating your spine while you’re performing the exercise since it won’t be as effective.
5. Hold the dumbbell against your chest for 3–5 seconds. Squeeze your shoulder and back muscles to keep them activated. Try your best to keep the dumbbell tight against your chest for at least 3 seconds to help build and strengthen your muscles.^[7]
   
   • It’s normal to feel soreness from working out, but stop lifting if you feel any sharp or sudden pains so you don’t injure yourself.^[8]
6. Lower the dumbbell back to the starting position. Relax your back and shoulder and let your arm drop back down. Go slowly so you maintain control over the weight. Fully extend your arm to your starting position to finish off your rep.^[9]
   
   • If you can’t perform an entire workout, try switching to lighter weights or holding the position for a shorter amount of time.
7. Aim to do 3 sets that are each around 8–12 reps for each arm. After your first set, take a short break to catch your breath before you start your next one. Maintain your form for all of your repetitions even when it feels challenging. When you finish the sets on one arm, put your right hand and right knee on the bench so you can work your left arm.^[10]
   
   • When you can easily complete all of your reps, try increasing your weight by 5% each week to keep building muscle.^[11]

[Edit]Towel Rows

1. Stand on the middle of a rolled-up towel with one foot. Choose an old bath towel to use for your workouts and roll it up lengthwise. Lay the towel on the floor so the long side faces you. Plant one of your feet flat in the center. Bend your knee slightly and press down firmly with the ball of your foot.^[12]
   
   • You can also use a resistance band for this exercise if you’d like.
2. Extend your other leg straight back to take a wide stance. Bend forward at the hips to put your weight on the leg that’s on the towel. Scoot your other foot behind you until your leg is straight and your heel is off the ground. Press down on the ground with the ball of your foot to steady yourself.^[13]
   
3. Lean forward to keep your back in line with your back leg. Keep your neck in line with your spine. Engage your core and bend at the hips until your upper body forms a straight line with your leg. Maintain your position throughout your workout so you have the proper form.^[14]
   
4. Pull the ends of the towel up toward your chest as hard as you can. Grab the corners on the left side with your left hand and the ones on the right with your other hand. Squeeze the towel tightly and activate your back and shoulder muscles. Try pinching your shoulder blades together to pull the towel’s corners straight up. Bend your elbows and keep them close to your body as you pull to get more power.^[15]
   
   • Be careful that the towel can’t slip out from under your foot, or else you might lose your balance.
5. Hold the position for as long as you can. Engage your shoulder and back muscles as you pull the towel. Keep your back and neck straight the entire time so you get the most out of the exercise. Work your way up to holding the towel for 30 seconds at a time for each leg. Once you feel fatigued from your workout, relax your arms and let the towel drop back down.^[16]
   
   • It’s okay if you can only pull the towel for a few seconds when you’re first starting off.
6. Switch legs and repeat the exercise. When you finish your first towel row, put your other foot on the towel instead. Then extend your leg straight back so you’re ready to perform another repetition. Pull the ends of the towel up again for as long as you can, aiming for at least 30 seconds.^[17]
   
7. Do 3–5 reps per leg. Alternate legs after each rep so you don’t put too much pressure on them. Even if you’re feeling a little tired, keep pulling the towel as tight as possible to get the most out of your workout. Try to pull the towel for at least 20–30 seconds for all of your reps.^[18]
   
   • If you don’t want to alternate legs, you can also stand on the towel with both feet. If you do that, just do a total of 3–5 reps.

[Edit]Inverted Rows

1. Set a barbell on a weight rack so it’s just out of reach from the ground. Lie on the floor underneath the weight rack and extend your arms straight up. Look for the rack position that’s just out of your reach and secure the barbell there. That way, you’ll stay slightly elevated off the ground at the start of your exercise.^[19]
   
   • If you don’t have access to a barbell or weight rack, you can also perform inverted rows using the edge of a sturdy table. Just make sure it won’t tip over with your bodyweight.
2. Lie on the ground and grab the barbell slightly wider than shoulder-width. Get on the floor underneath the barbell so it’s above the middle of your chest. Hold onto the bar with your palms facing away from you and your hands just wider than your shoulders. Keep your arms fully extended so you’re hanging down.^[20]
   
3. Activate your core to keep your body and legs straight. Engage your abs so your upper body forms a straight line with your legs. Keep your heels planted on the ground so you don’t slide along the floor. Make sure your back stays completely straight so you can get the most out of the workout.^[21]
   
   • If you have trouble supporting yourself, plant your feet flat on the floor and keep your knees bent so there isn’t as much resistance.
4. Pull your body up until your chest touches the bar. Engage your back and shoulder muscles to lift your upper body closer to the bar. Bend your elbows and drive them straight back as if you’re trying to touch your shoulder blades together. Keep your back and legs straight as you raise yourself up to make the exercise more difficult.^[22]
   
   • Be careful not to let your hips sag or drop, or you won’t get as deep of a workout.
5. Hold your body for at least 20–30 seconds. Maintain your form and position so your back and legs stay in a straight line. Don’t jut your chin forward or drop your hips. Maintain your position for as long as you can, but aim for a minimum of 20–30 seconds. ^[23]
   
   • Breathe in and out slowly rather than holding your breath.
   • Don’t worry if you can’t hold yourself up for a long time yet. It takes a little while to build up your strength and endurance.
6. Lower your body back down to the floor to finish the rep. Use a slow and controlled motion to relax your shoulders. Straighten out your arms again so you’re hanging from the bar. You can try doing another rep after a short rest, or move on to the next section of your workout.^[24]
   
   • You only need to incorporate 1 rep into your workout as long as you hold your position for as long as you can.^[25]

[Edit]Tips

• Start with a lower weight and work your way up as you completing sets gets easier.^[26]

[Edit]Warnings

• Stop working out if you feel sharp or sudden pain in the middle of your routine to avoid getting strained or injured.^[27]

[Edit]Things You’ll Need

[Edit]Dumbbell Rows

• Dumbbells

[Edit]Towel Rows

• Towel

[Edit]Inverted Rows

• Barbell
• Weight rack

[Edit]References

1. ↑ https://www.coachmag.co.uk/dumbbell-exercises/7380/how-to-do-the-one-arm-dumbbell-row
2. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/126/single-arm-row/
3. ↑ https://getfitwithpaige.com/how-much-weight-should-i-lift/
4. ↑ https://www.self.com/story/guide-to-lifting-heavier-weights
5. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/126/single-arm-row/
6. ↑ https://youtu.be/roCP6wCXPqo?t=110
7. ↑ https://barbend.com/row-variations/
8. ↑ https://health.clevelandclinic.org/is-your-exercise-causing-good-or-bad-pain-how-to-tell/
9. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/126/single-arm-row/
10. ↑ https://youtu.be/roCP6wCXPqo?t=175
11. ↑ https://www.self.com/story/guide-to-lifting-heavier-weights
12. ↑ https://youtu.be/PhPhIes-34s?t=85
13. ↑ https://youtu.be/WA6BmVP2ULo?t=21
14. ↑ https://youtu.be/WA6BmVP2ULo?t=25
15. ↑ https://youtu.be/PhPhIes-34s?t=92
16. ↑ https://youtu.be/WA6BmVP2ULo?t=41
17. ↑ https://youtu.be/cFiLqjqvVC4?t=14
18. ↑ https://blogs.k-state.edu/fit/2020/03/
19. ↑ https://www.muscleandperformance.com/training/back-friendly-rows-for-big-gains-6026/
20. ↑ https://www.coachmag.co.uk/back-exercises/6907/how-to-do-the-inverted-row
21. ↑ https://www.coachmag.co.uk/back-exercises/6907/how-to-do-the-inverted-row
22. ↑ https://barbend.com/inverted-row-guide/
23. ↑ https://www.muscleandperformance.com/training/back-friendly-rows-for-big-gains-6026/
24. ↑ https://barbend.com/inverted-row-guide/
25. ↑ https://www.stack.com/a/10-ways-to-intensify-an-inverted-row
26. ↑ https://barbend.com/row-variations/
27. ↑ https://health.clevelandclinic.org/is-your-exercise-causing-good-or-bad-pain-how-to-tell/