Single-Arm Machine Row
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.
BACK · PULL
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.
