Single Arm Machine High Row

Also known as: single arm high row, single arm high row machine, one arm high row machine, one arm machine high row, hammer strength single arm high row, iso lateral high row single arm

In SetGrip: Machine High Row (Single Arm)

Secondary muscles
Biceps, Delts
Body part
Back
Laterality
Unilateral (one arm at a time)
Category
Strength

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Taking the high row one arm at a time lets you rotate slightly into the stretch and pull the handle through a longer diagonal than two-arm work allows, feeding the lat extra range at the top. The free hand can grip the frame to anchor your torso. Load it lighter than half your two-arm weight and chase the stretch.

How to do the Single Arm Machine High Row

  1. Adjust the seat height and position yourself facing the machine.
  2. Grasp the handle with one hand and keep your back straight.
  3. Pull the handle towards your body, keeping your elbow close to your side.
  4. Squeeze your back muscles at the top of the movement.
  5. Slowly release the handle back to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: On holds, squeeze hard and end the set before the position degrades; on rows, pause for a beat with the handle at your torso on every rep.

Muscles worked

Primary

Upper Back · Back

On rows the rhomboids and mid traps pull the shoulder blades together and should feel the strongest contraction at the top of each rep.

Secondary

Common mistakes

  • Losing the set position — whether it is a hold or a supported row, set the torso once and keep it there; when the position starts to drift, the set is over.
  • Holding the breath — breathe steadily and brace on each exhale instead of trapping air.
  • Shrugging on rows — pull the elbows back and down, keep the shoulders away from the ears and squeeze the shoulder blades together at the top.
  • Chasing time or reps over quality — a 20 second hold with everything tight beats a minute of drifting, and a paused row rep beats three thrown ones.

Where it fits in a workout

Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Pair a row with a press for a push and pull superset.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without machine

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.