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Single Arm Machine Row
The Single Arm Machine Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: rhomboids 15%, mid traps 15% and lats (upper) 15%.
How to do it
- Set the seat so the handles are at lower chest height and the chest meets the pad.
- Sit tall with the chest on the pad and grip one handle.
- Rest the free hand on the pad or the other handle.
- Row the handle back until the elbow passes the torso.
- Return slowly until the arm is straight, then switch sides after the set.
Tips
- Keep both shoulders level and the chest square to the pad.
- Let the shoulder blade reach forward at the start of each rep.
Common mistakes
- Twisting away from the pad to pull further.
- Shrugging the working shoulder.
- Rushing the return.
Muscles worked by the Single Arm Machine Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm pulls further back along the body and the trunk resists rotation. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Single Arm Machine Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Single Arm Machine Row work?
Mainly the rhomboids, mid traps and lats (upper). The lats (lower), rear delts, biceps (long head), biceps (short head) and brachialis assist.
Is the Single Arm Machine Row good for beginners?
Yes. The Single Arm Machine Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Single Arm Machine Row?
For example the Smith Machine Single Arm Row, Half Kneeling Cable Row and Landmine Single Arm Row. They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Machine Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Kettlebell Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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