Machine Bent-Over Single-Arm Lats Focused Row
The one-arm row on a plate-loaded machine, bent over with the chest on a pad; the handle travels to the hip, which keeps the pull on the lat.
How to do it
Setup
Bent over with the chest on the pad, one knee on its rest, the working hand on the lever's handle, arm long.
Steps
- Row the handle back to the hip, elbow close to the body.
- Squeeze the lat without twisting off the pad.
- Lower to a long arm with control; switch sides after the set.
Common mistakes
Pulling to the chest: aim the elbow at the HIP; that keeps it on the lat. Rotating off the pad: the chest stays on it. Plates crashing at the bottom: control the stretch.
Breathing
Exhale on the row, inhale lowering.
