Single-Arm Machine Row

Lats, Rhomboids, TrapsRow Machine

The single-arm machine row isolates your lats, rhomboids, and upper back. The chest pad takes pressure off your lower back so you can focus entirely on the working muscles. Unilateral execution helps eliminate strength asymmetries across your back.

How to do it

1Adjust the seat height so the chest pad rests against the middle of your sternum.

2Sit down, press your chest firmly into the pad, and grab the handle with one hand.

3Start the motion by pulling your shoulder back and setting your scapula.

4Row the handle toward yourself, driving your elbow back along your ribs.

5Return the handle smoothly to the start position while keeping your chest pinned to the pad.

Common mistakes

Peeling your chest off the pad uses momentum and robs your back of work.

Pulling purely with your arm overloads your bicep and shuts off the lat.

Letting the weight slam forward stretches ligaments and destroys movement control.

Breathing

Exhale as you row the handle in, and inhale as you control it back out.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.