One-Arm Machine Row
Also known as: Single-Arm Machine Row, Unilateral Machine Row, Single-Arm Machine Seated Row, One-Arm Seated Machine Row, Single-Arm Seated Machine Row
Variation of: Machine Row
Body region
Equipment
Technique
- Adjust the seat and chest pad so the handles are at about lower-chest height with your arms straight.
- Sit with your chest against the pad and take one handle; brace the free hand on the pad or seat.
- Pull the handle back until your elbow passes your torso.
- Squeeze the shoulder blade back, then let the handle return until your arm is straight.
- Finish the set, then switch arms.
Cues
- Keep the chest on the pad and the shoulders square.
- Start each rep by moving the shoulder blade back.
Common mistakes
- Twisting the torso toward the working side.
- Leaning back off the pad to move more weight.
- Shrugging the shoulder up at the end of the pull.