One-Arm Bent-Over Machine Row

Body region

• Back
• Arms

Equipment

• T-Bar Row Station or Lever Machine

Technique

1. Stand on the foot plate of the T-bar or lever row machine, feet about shoulder width apart.
2. Hinge forward with a flat back and grip one handle with one hand; brace the free hand on your thigh or the frame.
3. Lift the load off the rest with a straight arm, shoulders square to the floor.
4. Row the handle toward your hip, driving the elbow back close to your side.
5. Lower until the arm is straight; finish the set and switch arms.

Cues

• Keep the shoulders and hips square.
• Brace the trunk so it does not twist.
• Start each rep by moving the shoulder blade back.

Common mistakes

• Rotating the torso to lift the weight.
• Rounding the lower back.
• Shrugging the shoulder at the top of the pull.

Variations

• Alternating Close-Grip Machine Row
• Bent-Over Machine Row
• Bent-Over V-Bar Machine Row
• Close-Grip Machine Row
• Machine Wide-Grip Row
• One-Arm Machine Row
• Reverse-Grip Machine Row

Alternatives

• Seated Cable Row
• Chest-Supported Dumbbell Row
• Barbell Row