One-arm machine row

A compound exercise for the lats and upper back, with help from the biceps. Equipment: seated row machine.

Orbit

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WorksLatsUpper backBiceps

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Sit at the row machine, chest on the pad, one handle in hand.
Row the handle back to the ribs
Let the arm reach forward slowly

Muscles worked

One-arm machine row: 3D figure mid-rep with the lats and upper back highlighted

Lats · main
Upper back · main
Biceps

Equipment

Seated row machine

Alternatives

Exercises that train the same main muscles. See all one-arm machine row alternatives.

Alternating bent-over dumbbell rowDumbbells
Band seated rowResistance bands
Barbell rowBarbell
Bent-over band rowResistance bands
Bent-over dumbbell rowDumbbells
Chest-supported dumbbell rowDumbbells and Adjustable bench

More lats exercises

One-arm dumbbell rowDumbbells and Flat bench
Seated cable rowSeated row machine
Lat pulldownLat pulldown
Straight-arm pulldownCable machine
Pull-upPull-up bar
Chin-upPull-up bar

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