Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsCompound
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps, Lats
Target Muscle Group
Upper Back
One-Arm Machine Row Instructions
- Adjust the seat so that your knees are slightly bent and the handles are around chest height. Set the weight to your desired level.
- Grab a handle with a neutral grip, keeping your arm extended and your elbow slightly bent. This is the starting position.
- Engage your back muscles and pull the handle towards your torso.
- Slowly return the handle to the starting position, extending your arm fully while maintaining control. This is one repetition.
- Perform the desired number of repetitions, keeping your movements smooth and controlled. Then repeat on the opposite arm.
One-Arm Machine Row Tips
- Maintain good posture. Sit tall with your chest up and back straight, not rounded. Engage your core to avoid excessive arching in your lower back.
- Focus on pulling with your back muscles (lats, rhomboids, and traps) rather than using your arms. Your elbows should travel close to your body as you row.
- Avoid leaning back or using momentum to pull the weight.
1 Comment
My gym for the summer does not have this machine. What can I replace it with?