Machine Bent-Over Single-Arm Wide-Grip Row (with Chest Support)
The chest-supported wide-grip machine row one arm at a time, the elbow flaring out toward shoulder height.
How to do it
Setup
Chest on the pad, feet on the platform, one wide handle held overhand, the other arm resting.
Steps
- Row the handle up and out, elbow wide.
- Hold the top with the blade drawn in.
- Lower to a long arm, finish the reps, then switch.
Common mistakes
Twisting toward the working side: the chest stays square on the pad. Elbow dropping in: keep it out wide. Shrugging the working shoulder: blade down and back.
Breathing
Exhale on the row, inhale lowering.
