Single Arm Machine Row
In SetGrip: Machine Row (Single Arm)
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyBeginner
- TypeIsometric
Rowing one lever arm at a time turns the machine into an audit of your pulling symmetry: each side moves its own plates through its own full stroke, and there is nowhere for a weaker lat to hide. Match reps and load across arms before progressing either. The fixed path means you can push close to failure without form decaying.
How to do the Single Arm Machine Row
- Adjust the seat height and position yourself facing the machine.
- Grasp the handles with an overhand grip and keep your back straight.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release and extend your arms 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 | 45–60 s |
| Endurance | 2–3 × 45–90 s | 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 Row work?
The Single Arm Machine Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Single Arm Machine Row good for beginners?
Yes. The Single Arm Machine Row is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Machine Row?
If you cannot do the Single Arm Machine Row, try the Machine Seated Row, the Machine T-Bar Row or the Chest Supported Reverse Grip Machine T-Bar 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 Row, a sensible starting point is core stability: 3 × 20–45 s with 45–60 s rest; endurance: 2–3 × 45–90 s with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
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