One Arm High Row Machine

One Arm High Row Machine gif

Coach's Tips

The one-arm high row machine targets your lats and traps. Pulling with one arm helps strengthen both sides evenly.

1. Sit on the machine and firmly secure your feet on the footrest.

2. Lean your upper body slightly back, but keep your back straight.

3. Relax your shoulders and start with one hand holding the handle, with your arm extended.

1. Bend the elbow of the arm holding the handle and pull it towards your body.

2. Focus on contracting the latissimus dorsi by drawing your shoulder blades together.

3. Pause for a moment, then slowly extend your arm to return the handle to the starting position.

4. Repeat the same method with the opposite arm.

Exhale when pulling the handle, and inhale when returning to the starting position.

1. Do not excessively arch your back; engage your core to maintain a neutral position.

2. Avoid weights that are too heavy and choose a weight that allows for proper form.

3. Do not pull only with your arms; focus on the feeling of your back muscles contracting.

Curious about a Back workout plan that includes the One Arm High Row Machine