# One-Arm Bent-Over Machine Row

URL: https://heatsy.app/ex/one-arm-bent-over-machine-row

Also known as: Single-Arm Bent-Over Lever Row, Single-Arm Bent-Over Machine Row

Variation of: [Machine Row](https://heatsy.app/ex/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](https://heatsy.app/ex/alternating-close-grip-machine-row)
- [Bent-Over Machine Row](https://heatsy.app/ex/bent-over-machine-row)
- [Bent-Over V-Bar Machine Row](https://heatsy.app/ex/bent-over-v-bar-machine-row)
- [Close-Grip Machine Row](https://heatsy.app/ex/close-grip-machine-row)
- [Machine Wide-Grip Row](https://heatsy.app/ex/machine-wide-grip-row)
- [One-Arm Machine Row](https://heatsy.app/ex/one-arm-machine-row)
- [Reverse-Grip Machine Row](https://heatsy.app/ex/reverse-grip-machine-row)

## Alternatives

- [Seated Cable Row](https://heatsy.app/ex/seated-cable-row)
- [Chest-Supported Dumbbell Row](https://heatsy.app/ex/chest-supported-dumbbell-row)
- [Barbell Row](https://heatsy.app/ex/barbell-row)