Machine Unilateral Row
The one-arm row on a machine: one knee on its pad and one hand on its support, the other arm rows a handle from below, like a dumbbell row with the path set.
How to do it
Setup
Bent over at the machine, one knee on the pad, the free hand on the support, the working hand on the low handle, back flat.
Steps
- Pull the handle to the hip, elbow along the body.
- Keep the shoulders square to the floor.
- Lower to a long arm, letting the blade slide forward.
Common mistakes
Twisting the torso to pull higher: shoulders stay square. Rounding the back to reach the handle: set up closer with the back flat. Yanking the stack: smooth from the stretch.
Breathing
Exhale on the row, inhale lowering.
