Machine One Arm Row Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: Latissimus Dorsi, upper back
- secondary: biceps, trapezius, Rhomboids
- tertiary: back deltoids, forearm
- quaternary: erector spinae
How to perform?
The Machine One Arm Row is a fantastic compound exercise that primarily works the lats (the latissimus dorsi, or back broad muscles). Secondary muscle groups like the rhomboids, trapezius, and biceps are also worked during this movement. The tertiary muscles are the erector spinae and the forearms, while the quaternary muscles are the posterior deltoids.
Steps to perform:
- Position yourself at the one-arm row machine, adjusting the seat to your height.
- Place your chest against the pad and secure your feet on the platform.
- Grasp the handle with one hand, keeping your back straight.
- Begin with your arm fully extended, maintaining a slight bend in the elbow.
- Exhale as you pull the handle towards your hip, squeezing your back muscles.
- Keep your core engaged and avoid twisting your torso.
- Inhale as you extend your arm, returning to the starting position.
Note: When using this machine, you can experiment with different grips and handle positions to target specific areas of the back. For example, a wider grip may engage the outer latissimus dorsi, while a more narrow grip may emphasize the middle of the back. Always prioritize proper form and focus on feeling the contraction in your lats, rather than relying solely on the machine's mechanics for assistance.
Variations
This exercise doesn't have any variations
Similar Exercises
Alternating Single Leg Extension
isolationBanded Kneeling Glute Kickbacks
isolationBanded Standing Glute Kickback
isolationCable Pull
isolationClose Grip Cable Pull Down
isolationKneeling Cable Pullover
isolationLat Prayer
isolationMachine Pullover
isolationSeated Overhand Cable Rows
isolationStraight-Arm Dumbbell Pullover
isolationStraight-Arm Lat Pull Downs
isolationBent Over Barbell Rows
compoundBent Over Dumbbell Rows
compoundChin-ups (Underhand Pull Ups)
compoundClose Grip Lat Pulldown
compoundHammer Strength Lat Pull-Downs
compoundHorizontal Row
compoundInverted Ring Row
compoundLat Pull Downs
compoundLat Pulldown to Rear (Behind the neck pulldown)
compoundLow Pulley Rows
compoundMachine Rows
compoundNarrow Grip Pull-ups
compoundNeutral Grip Lat Pulldown
compoundOne-Arm Dumbbell Row
compoundPendlay Rows
compoundPull-ups
compoundReverse Grip Barbell Rows (Yates Rows)
compoundReverse Grip Dumbbell Row (Yates Rows)
compoundReverse Grip Machine Row
compoundSeated Cable Rows
compoundSingle Arm Bent Over Row
compoundSingle-Arm Cable Row
compoundStanding Single Arm Cable Rows
compoundT Bar Rows
compoundWeighted Chin-Ups
compoundWeighted Pull-Ups
compoundWide Grip Chin-Ups
compoundWide Grip Lat Pull-Downs
compoundWide-Grip Pull-Ups
compoundJumping Jacks
plyometricMountain Climbers
plyometricRowing Machine
cardioT rotating plank
isometricUp And Down Plank
isometric