Lever One Arm Seated Row (seated Row Machine)

1. Adjust the seat so the handle sits at roughly lower chest height when you are seated.
2. Sit with your chest firmly against the pad and feet planted on the floor or footrests.
3. Grip the handle with one hand, arm fully extended, shoulder allowed to reach slightly forward for a lat stretch.
4. Exhale and pull the handle toward your lower ribs, driving your elbow back and keeping it close to your body.
5. Squeeze the shoulder blade toward your spine at the back of the rep.
6. Inhale and return the handle under control to full arm extension, letting the shoulder blade glide forward.
7. Complete all reps on one side, then match the load and reps on the other arm.

Common Mistakes

• Twisting the torso to pull: rotating away from the machine adds fake range and takes tension off the lat; keep the chest square against the pad.
• Yanking with the biceps: initiating with the arm instead of driving the elbow back turns the row into a curl; think of pulling with the elbow.
• Shrugging into the pull: letting the trap hike the shoulder toward the ear shifts work away from the mid back; keep the shoulder down.
• Cutting the stretch short: stopping before full extension skips the lengthened part of the range where the lats grow best.