Which muscles does the single-arm machine row work?

The lat on the pulling side is the main muscle, with the elbow traveling close to the ribs. The rhomboids, middle trapezius and rear delt join in during the final retraction, and the biceps assist by bending the elbow. The non-working side and the abs keep the torso square against the pad, without twisting.

Why do the machine row one arm at a time instead of both?

Working one arm at a time means the weaker side cannot hide behind the stronger one, which is what happens in the two-arm version when one side pulls a little harder. The range of motion is also longer: the shoulder can reach a bit further forward in the stretch and further back in the contraction. The cost is twice the time per set.

Should you rotate the torso in the single-arm machine row?

A small, deliberate rotation in the stretched position, without lifting the chest off the pad, helps lengthen the lat. What you want to avoid is twisting to finish the pull, because that extra range comes from the trunk, not the back. The practical cue is to keep the shoulders parallel to the pad during the pulling phase and hold on with the free hand.

Which side should you start with and how many reps?

A common approach is to start with the weaker side and then match that rep count with the stronger side, without adding more even if it could. That way the sets equalize the work instead of widening the gap. For hypertrophy, 8 to 12 reps per side with a pause at peak contraction is a frequent range; with heavier loads, brace firmly with the free hand.

Single-Arm Machine Row

The single-arm machine row is a back exercise done one arm at a time with the chest supported, loading the lat and mid-back of each side separately to correct imbalances.

BACK · PULL

Single-Arm Machine Row: how the movement is executed

How it is executed

Sit at a chest-supported lever row machine and grip a single handle with one hand, the other resting or holding the support.
Keep your chest against the pad and pull the handle back by driving your elbow behind you, squeezing the lat and mid-back.
Pause and squeeze at full contraction, then return slowly to a full stretch with the arm extended.
Working one side at a time lets you correct imbalances and rotate slightly for a deeper range.
Keep your torso square to the pad to avoid twisting through the spine.

Muscles worked: Back
Primary muscle: Lats
Equipment: Machine
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy
Also known as: One arm machine row

Common mistakes

Rotating the torso to help the pull. It is the classic single-arm row compensation: you buy range by twisting and the lat stops working. Brace with the free hand and keep the shoulders square.
Coming off the chest or side pad. Once you separate you lose the machine's reference and the lower back over-stabilises. If you cannot stay on the pad, lower the load.
Finishing with the shoulder shrugged toward the ear. That last stretch belongs to the traps. Keep the shoulder down and drive the elbow back alongside your ribs.

Frequently asked questions

Which muscles does the single-arm machine row work?: The lat on the pulling side is the main muscle, with the elbow traveling close to the ribs. The rhomboids, middle trapezius and rear delt join in during the final retraction, and the biceps assist by bending the elbow. The non-working side and the abs keep the torso square against the pad, without twisting.
Why do the machine row one arm at a time instead of both?: Working one arm at a time means the weaker side cannot hide behind the stronger one, which is what happens in the two-arm version when one side pulls a little harder. The range of motion is also longer: the shoulder can reach a bit further forward in the stretch and further back in the contraction. The cost is twice the time per set.
Should you rotate the torso in the single-arm machine row?: A small, deliberate rotation in the stretched position, without lifting the chest off the pad, helps lengthen the lat. What you want to avoid is twisting to finish the pull, because that extra range comes from the trunk, not the back. The practical cue is to keep the shoulders parallel to the pad during the pulling phase and hold on with the free hand.
Which side should you start with and how many reps?: A common approach is to start with the weaker side and then match that rep count with the stronger side, without adding more even if it could. That way the sets equalize the work instead of widening the gap. For hypertrophy, 8 to 12 reps per side with a pause at peak contraction is a frequent range; with heavier loads, brace firmly with the free hand.

Variations and substitutions

Incline Chest-Supported Machine RowMachine

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Single-Arm Machine Row

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