Horme

Single-Arm Row Machine

One-arm machine row with the chest supported.

  • Compound
  • Machine
  • Beginner

How to do it

  • Chest supported and one arm at a time; pull the elbow back
  • Chest firmly against the support and arms hanging at the start
  • Drive the elbows back and squeeze the shoulder blades without lifting your chest

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s squeezing your shoulder blades, return for 2–3 s under control

Common mistakes

  • Lifting the chest off the support to get momentum
  • Setting the seat height poorly and losing range

Muscles worked

Primary

  • Back

Secondary

  • Lats
  • Biceps

Alternatives

PreviousSingle-Arm Shoulder Press Machine
Form animation: Single-Arm Row Machine
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Machine
Level
Beginner
Pattern
Horizontal pull
Stimulus / fatigue
High
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