You can do this protocol using dumbbells, a barbell, or on a seated row machine. The isometric is held at the full contraction because it forces you to focus at the top of the row – the part of the exercise where most people cheat.

Also, if you're using free weights you can vary your torso lean from a 45-degree angle to parallel to the floor, thereby hitting your muscles a bit differently.

  • 7 Top-Range Partial Reps
  • 7-Second Isometric Hold, top-range (full contraction)
  • 7 Full Range of Motion Reps

Related:  Advanced 21s for Hypertrophy

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