ISO Row.

One arm at a time, if you like.

With two hands on the same handle it is hard to know what each side is actually doing. Here the arms each have their own lever and their own load, so you can row with both at once or take one arm at a time and place the free hand on the lat to feel that it is the back pulling and not the arm. The chest against the pad keeps the upper body still, so the lower back is spared the job. The machine is only 1195 mm high, takes 1250 × 1160 mm and weighs 130 kg empty, loaded with Olympic plates (Ø50 mm). The hand on the back does not lie.