Machine One-Arm Seated Row
The machine seated row with one handle at a time; the free side cannot help, so each arm shows its own strength.
How to do it
Setup
Seated tall in the row machine, feet planted, one handle in one hand, arm long.
Steps
- Row the handle to the side of the ribs.
- Hold the finish with the shoulder down.
- Return long and match the reps on the other arm.
Common mistakes
Leaning away to finish: the torso stays tall and still. Rotating the chest toward the handle: square shoulders. Uneven sets: the weaker arm sets the reps for both.
Breathing
Exhale on the row, inhale returning.
