Machine Bent-Over Single-Arm Neutral-Grip Row (with Chest Support)
The chest-supported machine row one neutral handle at a time; each lever moves on its own.
How to do it
Setup
Chest on the pad, feet on the platform, one vertical handle in one hand, the other arm resting.
Steps
- Pull the lever until the elbow is behind the body.
- Keep both shoulders level on the pad.
- Do every rep on one arm before the other.
Common mistakes
Rolling the working shoulder up off the pad: both shoulders stay down. Leaning into the free side: the chest stays centered. Uneven sides: match the weaker arm's reps.
Breathing
Exhale on the row, inhale lowering.
