How to do single arm seated row machine

Coach's Tips

Using just one arm allows for more extensive movement in the upper body. Focus on the lower back, and by rotating your torso slightly, you engage the deeper muscles of your back.

Start Position

1. Sit down on the seated row apparatus and stabilize your feet using the footrests.

2. Hold the handle with one hand, ensuring your back is straight, chest elevated, and shoulder blades retracted.

Proper Form

1. Start the action by pulling your elbow backward, engaging your shoulder blade.

2. Keep your elbow near your body and draw the handle towards your midsection.

3. Hold the peak contraction momentarily before returning the handle to the initial position.

Breathing Technique

1. Inhale deeply before you start the movement.

2. Exhale as you pull your elbow back and engage your shoulder blade.

Precautions

1. Maintain a straight back through the entire exercise.

2. Refrain from using momentum or swinging the weight.

3. Ensure your core is tight and your head is aligned neutrally.