Machine Single-Arm Neutral-Grip Seated Row (Plate-Loaded)
The neutral-grip plate-loaded seated row one arm at a time; each side has to pull its own lever.
How to do it
Setup
Chest on the pad, one upright handle held palm in, arm long, the other hand free.
Steps
- Row the handle back past the ribs.
- Keep the chest square instead of turning toward the working arm.
- Finish the set on one side, then switch.
Common mistakes
Twisting off the pad to gain range: square chest, shorter pull. Shrugging the working shoulder: blade down, then back. Rushing the return: control the lever all the way.
Breathing
Exhale on the row, inhale returning.
