Exercise · Back · One side at a time
Single-arm machine row
The single-arm machine row is a seated row done one arm at a time. It targets your back, with help from the biceps. The machine gives you support so you can focus on control and even out strength differences between your two sides.
Doable at all 76 gyms GoSet follows
The essentials
- Keep your chest on the pad without twisting.
- Do all reps on one side, then switch.
Muscles worked
- Primary
- Back
- Secondary
- Biceps
How to do it
- Sit at the seated row machine and adjust the seat so your chest is firmly against the pad, with your feet flat on the floor or on the footrests.
- Grab one handle with one hand, and use your other hand to hold a fixed handle or the frame of the machine for stability.
- Keep your chest pressed into the pad, back straight, shoulders down, without twisting your torso.
- Inhale, then pull the handle toward you over about 1 to 2 seconds, driving your elbow back close to your body without shrugging your shoulder.
- Pause briefly when your hand is close to your body, keeping your chest in contact with the pad.
- Control the return over 2 to 3 seconds until your arm is almost straight again, then do all your reps on that side before switching arms.
Common mistakes
Twisting your torso to move more weight
Instead : Keep your chest glued to the pad the whole time. If you feel your torso twisting or your shoulder rolling forward, reduce the weight and slow the movement down.
Pulling mostly with your biceps
Instead : Think about driving your elbow back, not just bringing your hand to your body. Keep your shoulder down and avoid bending the elbow too early at the start of the pull.
Letting the weight drop on the way back
Instead : Control the return for 2 to 3 seconds. Stop the stretch just before your shoulder rolls forward or you lose tension in your back.
Coach tips
- Breathe with the reps: inhale at the start position, exhale as you pull the handle toward you.
- Start with the side that feels weaker so you can give it more focus while you’re fresh.
- Slow down especially on the way down to feel your back working, particularly on the last few reps.
- If you feel unstable, keep one hand braced on the machine to help you avoid twisting your torso.
Variations
- You can alternate arms every rep, if the machine allows it, to keep a more continuous rhythm.
- On some plate-loaded row machines, you can use only one handle at a time to perform the single-arm row.
Sets and reps
You’ll often see this exercise done for 3 to 4 sets of 8 to 15 reps per arm, with a controlled tempo, especially on the way down.
Equipment
Alternatives for the same muscles
Log your Single-arm machine row sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
What does the single-arm machine row work?
It mainly works your back, with your biceps as a secondary helper. Working one arm at a time helps you feel each side better and reduce strength imbalances.
My chest comes off the pad when I pull, is that normal?
Ideally, your chest stays on the pad without your torso leaning back. If you’re lifting off the pad, lower the weight and move the seat a bit closer to help you stay stable.
Can I use this instead of assisted pull-ups?
Yes, the single-arm machine row is another pulling option for your back. In GoSet, you can also pick assisted pull-ups or other pulling variations depending on what’s in your gym.
Should I do the same number of reps per arm?
Yes, aim for the same number of reps and the same technique on both sides. If one side is weaker, choose a load that side can handle with good form, and keep the other side at the same weight and reps.