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Single handed machine rows

  1. Sit sideways in the row machine and press your armpit against the support pad.

2. Grab the handles with a grip of choice:

   A. Pronated (Overhand) for targeting the upper back.

   B. Neutral for targeting upper back and a little bit of lats.

   C. Supinated (Underhand) for targeting the lats.

And pull them to your sides until the handles reach your torso. 


3. Hold the contraction for a moment and slowly extend your elbows back to the starting position.

Doable at:

Muscle group/groups:

Working muscle/muscles: