Machine single arm chest supported row

Muscles worked: Back
Back
🔧 Machine ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Adjust the row machine to fit your body. Sit with feet flat, chest against the pad. Extend your arm and grasp the handle. Engage your core and pull the handle towards your torso, retracting your shoulder blade and bending your elbow. Pause, squeezing your back muscles. Slowly extend your arm back to the starting position. Repeat for the desired repetitions.

Tips

Maintain chest contact with the pad. Focus on back muscle engagement, not arm pulling. Perform slow, controlled movements. Avoid torso rotation; engage your core for stability. Select a manageable weight. Exhale during the pull, inhale during the return.

Similar exercises

Machine chest supported row Back · 🔧 Machine 2/10 Dumbbell chest supported row Back · 🔧 dumbbells, decline bench 3/10 Machine single arm high row Back · 🔧 Machine 2/10 Cable machine single arm row Back · 🔧 cable machine 2/10 Cable machine single arm seated row Back · 🔧 cable machine 2/10 Smith machine single arm row Back, Shoulders · 🔧 Smith Machine 3/10 Cable machine single arm low seated row Back · 🔧 cable machine 2/10 Cable machine single arm high row Back · 🔧 cable machine 2/10
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