# One-Arm Machine Row

URL: https://heatsy.app/ex/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](https://heatsy.app/ex/machine-row)

Body region: Back, Arms

## Equipment

- Lever Machine

## Technique

1. Adjust the seat and chest pad so the handles are at about lower-chest height with your arms straight.
2. Sit with your chest against the pad and take one handle; brace the free hand on the pad or seat.
3. Pull the handle back until your elbow passes your torso.
4. Squeeze the shoulder blade back, then let the handle return until your arm is straight.
5. 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.

## 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 Bent-Over Machine Row](https://heatsy.app/ex/one-arm-bent-over-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)