Machine Single Arm Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Machine
HOW TO PERFORM
- Sit in the machine and set the seat and chest pad so the handle is reachable at arm's length.
- Take one handle with the chest against the pad and the arm straight.
- Pull the handle back by driving the elbow past the ribs, squeezing the shoulder blade toward the spine.
- Return under control to a full stretch, then finish the set and switch arms.
FORM TIPS
- Keep the chest on the pad. Turning the torso away to finish the rep shortens the range on the working side.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.