Single-Arm Machine High Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
High Row Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Machine High Row is a compound pulling exercise that primarily targets the lats while also engaging the upper back and traps. Using a high row machine, it allows you to work each side independently, helping correct muscle imbalances and improve overall back symmetry. The movement involves pulling the handle toward your torso in a controlled motion while keeping your chest supported against the pad and your core engaged. This setup provides stability, reduces strain on the lower back, and emphasizes a full contraction of the back muscles for better strength and definition.
How to Perform
Adjust the seat so your feet are flat on the floor and your thighs are roughly parallel to the ground.
Set the thigh pad to sit firmly on top of your legs (slightly lower rather than higher if unsure).
Adjust the chest pad so it presses comfortably and firmly against your chest when seated.
Stand, reach up, and grab one handle with your chosen grip (overhand, underhand, or neutral).
Sit down, slide your legs under the thigh pad, press your chest into the pad, and plant your feet flat.
Retract your scapula so your shoulder blade on the working side pulls back and creates a solid base.
Exhale and pull the handle toward your chest, driving the elbow down and back—focus on elbow movement rather than pulling with the hand.
Pull until the handle reaches chest level and give your lats and upper-back a brief squeeze (feel traps assist, but don’t dominate).
Inhale and slowly extend your arm back to the starting position with control, maintaining scapular stability.
Complete the desired reps, then switch sides and repeat the same setup and movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest firmly pressed against the pad throughout the movement to isolate your back muscles.
Focus on driving your elbow down and back rather than pulling with your hand to better engage the lats.
Avoid shrugging your shoulder during the pull to prevent the traps from taking over.
Maintain a slight bend in your elbow at the starting position to protect your joints.
Control the weight on the way down to maximize tension and avoid momentum.
Retract your scapula before each pull to create a strong and stable base.
Keep your wrist neutral and aligned with your forearm to reduce strain.
Exhale during the pull and inhale as you return to the starting position.
Perform both sides evenly to correct and prevent muscle imbalances.
Choose a moderate weight that allows full range of motion and proper form.
How Not to Perform
Do not use momentum or jerk your torso—avoid leaning back to help the handle move.
Do not let your shoulder shrug upward during the pull; keep the shoulder down and back.
Do not allow the chest to lift off the pad; stay pressed in to isolate the lats.
Do not curl the wrist or let it bend—keep a neutral wrist to avoid strain.
Do not pull with your hand; drive the elbow down and back to target the lats.
Do not overload the weight so your form breaks or you cannot control the eccentric.
Do not start the rep without first retracting the scapula and creating a stable base.
Do not lock or fully straighten the elbow forcefully at the end range—use controlled extension.
Do not rush reps; avoid fast, uncontrolled repetitions that reduce muscle tension.
Do not neglect performing both sides evenly—skipping the weaker side increases imbalance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
