One Arm Machine Seated Row

Midlower trap
One Arm Machine Seated Row gif

Coach's Tips

By executing it with only one hand, you can have a wider range of upper body movement. Try to focus on the lower back part, and if you twist your upper body, you can also target the deeper part of your back.

How to One Arm Machine Seated Row

Starting Position

1. Sit at the seated row machine and secure your feet with the footpads.

2. Grasp the handle with one hand and make sure your back is straight, chest is lifted and your shoulder blades are pulled back.

Proper Form

1. Initiate the movement by driving your elbow back and squeezing your shoulder blade.

2. Keep your elbow close to your body and row the handle towards your belly button.

3. Pause for a second at the peak contraction and then return the handle back to the starting position.

Breathing Technique

1. Take a deep breath in before initiating the movement.

2. Exhale as you drive your elbow back and squeeze your shoulder blade.


1. Make sure you keep your back straight throughout the exercise.

2. Avoid using momentum or jerking the weight.

3. Keep your core engaged and your head in neutral position.

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