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)
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyIntermediate
- TypeIsometric
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
- Adjust the seat height and position yourself facing the machine.
- Grasp the handle with one hand and keep your back straight.
- Pull the handle towards your body, keeping your elbow close to your side.
- Squeeze your back muscles at the top of the movement.
- Slowly release the handle back to the starting position.
- 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.
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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Core stability | 3 × 20–45 s per side | 45–60 s |
| Endurance | 2–3 × 45–90 s per side | 60 s |
Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Superset a landmine row with a landmine press using the same bar.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Single Arm Machine High Row work?
The Single Arm Machine High Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Single Arm Machine High Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Machine High Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Machine High Row?
If you cannot do the Single Arm Machine High Row, try the V Bar Landmine Row, the Reverse Grip Machine T-Bar Row or the Machine High Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Machine High Row, a sensible starting point is core stability: 3 × 20–45 s per side with 45–60 s rest; endurance: 2–3 × 45–90 s per side with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
Track the Single Arm Machine High Row in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.