Strength Training · Bodybuilding
Single-Arm Machine Row
The single-arm machine row trains your back and arms one side at a time. A supported torso helps you focus on pulling without using momentum.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat and torso pad so the handle lines up with your lower chest.
- Sit with your chest against the pad.
- Plant both feet firmly on the floor or footrests.
- Grasp one handle with your working arm extended.
- Pull the handle toward the side of your ribs.
- Return the handle slowly to a comfortable arm's-length reach.
Form cues
- Keep your wrist straight.
- Keep your shoulder away from your ear.
- Breathe out as you pull.
Common mistakes
- Twisting to finish the pullKeep both sides of your chest evenly against the pad throughout the rep.
- Jerking the handleStart each pull smoothly rather than using a sudden tug to move the weight.
- Driving the elbow too far backFinish with your upper arm roughly alongside your torso rather than forcing it behind you.
Safety
Too much weight or an uncontrolled return can strain your shoulder or elbow, especially if the resistance pulls you beyond a comfortable reach.
- Use a machine with independently moving handles intended for single-arm use.
- Check that the seat, pad, and weight selector are locked before starting.
- Test the movement with a light load before adding weight.
- Stop the set if you feel sharp pain or cannot control the return.
If you have ongoing shoulder or elbow pain, use a lighter load and shorter pain-free range, or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Seated Row Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Start with your weaker side and match its reps on the stronger side.