One Arm Machine Row: Muscles Worked, How To Do

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Do you want to build a strong, V-shaped back and improve your rowing power? Then, you must include the one-arm machine row in your back workout routine.

The one-arm machine row is a compound exercise that targets multiple muscles in the upper body, including the back, shoulders, and biceps.

Unlike traditional rowing exercises, which use both hands, the one-arm version focuses on one side of the body at a time. This is known as unilateral exercise, and it can help correct muscle imbalances and allow for targeted lats activation.

It provides an additional feature: the ability to modify the grip to target different angles.

Learn how to master this technique and optimize your back workouts.

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One Arm Machine Row
Table of Contents

Single Arm Machine Row Muscles Worked

The single-arm machine row is an excellent exercise for strengthening the muscles in your back.

One Arm Machine Row Muscle Worked

How To Do Machine One Arm Row

  1. Sit down on the machine with your chest against the pad and your feet firmly planted on the ground.
  2. Grasp the handle with one hand (neutral grip) and keep your elbow close to your side.
  3. Keep your back straight, chest up, and core engaged.
  4. Pull the handle towards your body.
  5. As you pull the handle, focus on squeezing your back muscles, especially at the peak of the contraction.
  6. Your elbow should go past your body slightly.
  7. Hold for a count of two and slowly release the handle back to the starting position.
  8. Perform the desired repetitions and sets, then switch to the other arm.

Form and Tips

  • Don’t let your chest come off the pad as you pull the weights back. Rocking back as you pull the weight is cheating. Stay still and focus on the muscles you want to work on.
  • Perform each rep with control. Avoid swinging or jerking movements.
  • If your grip becomes limiting, don’t hesitate to use weight lifting straps to lift the weight.
  • At the start, fully extend your arm and pull it back completely. Focus on squeezing your back muscles at the peak.
  • Keep your elbow tucked close to your side as you row.
  • Breathe out during contraction and breathe in during release.
  • Do extra reps on the weaker side to correct imbalances.
  • It’s best to start with a weight you can handle easily and increase it as you get stronger.
How To Do Machine One Arm Row
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Variations & Progressions Of Machine One Arm Row

1. Variations

  • Underhand Grip: Hits the lats more. Palms face upwards.
  • Overhand Grip: Targets the middle/lower traps more. Palms face down.
  • Neutral Grip: Palms facing each other: balances lat and trap activation.

2. Progressions

  • Increase the weight: As you get stronger, you can increase the weight you use.
  • Increase the number of reps: You can also increase the number of repetitions you do per set.
  • Do the exercise at a slower tempo: This will help you focus on muscle contraction.
  • Drop Sets: Perform back-to-back sets, decreasing weight to fatigue the muscles.

Benefits of One-Arm Machine Row

  • Builds upper back strength: Works latissimus dorsi, rhomboids, and rear delts effectively.
  • Improves posture: Strengthens mid and upper back to counteract hunching.
  • Unilateral training: One arm at a time corrects muscle imbalances from side to side.
  • Enhances mind-muscle connection: Better muscle isolation and contraction.
  • Protects lower back: Fixed machine path reduces stress on the lumbar spine.
  • Variations hit different back areas: Change grips, angles, and stances to shift emphasis.
  • Allows use of heavy loads: Machine stability enables lifting heavier weights safely.
  • Prevents cheating: Restricts use of momentum for quality, focused reps.
  • Ideal for injury rehab: Safer substitute to the barbell or dumbbell rows.

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