Lever One Arm Seated Row (Seated row machine) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Lower Fibers, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- One Arm Row, Single Arm Seated Row
Visualised Target Muscle Groups
Front
Back
How to: Lever One Arm Seated Row (Seated row machine)
- Sit down on the seat of the machine with your feet firmly placed on the platform.
- Adjust the seat and arm so that the handle is at about chest level.
- Grasp the handle with one hand, keeping your elbow slightly bent.
- Pull the handle towards your torso while squeezing your back muscles.
- Slowly return to the starting position and repeat.
- Switch hands after completing your set.
Common Mistakes
- Rounding the back during the row.
- Pulling with the arms instead of engaging the back muscles.
- Using momentum instead of controlled movements.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise seated with a back support.
Tips
- Maintain a straight back throughout the movement.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Control the weights on the way back to maximize muscle engagement.
Lever One Arm Seated Row (Seated row machine) Alternatives
Tags
back
strength
rowing
latissimus dorsi
single arm
machine exercise
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