One Arm Machine Row 101 Video Tutorial
0
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Arm Machine Row is an effective exercise primarily targeting the upper back muscles, including the rhomboids, traps, and rear delts. It also engages secondary muscles like the biceps and lats. This exercise is performed using a machine with a single handle, allowing for unilateral movement, which helps improve muscle imbalances between sides. By focusing on controlled movements, the One Arm Machine Row isolates the back muscles, enhancing strength and muscle development. It’s particularly beneficial for building a well-rounded upper back while also working the arms and lats for improved overall back strength.
How to Perform
Begin by setting up the One Arm Machine Row. Attach the desired weight plates to the machine and adjust the seat height. Ensure that your chest is positioned at the top of the pad for proper alignment.
Sit on the machine and grasp the left-hand handle with a neutral grip. Use your opposite hand to stabilize yourself on the machine.
Keep your torso stationary throughout the movement. Pull the handle back toward your body, focusing on contracting the muscles of your upper back. Aim to bring your shoulder blade toward your spine.
Hold the peak contraction for a moment before slowly returning the handle to the starting position, maintaining control of the weight.
Perform the desired number of repetitions on the left side before switching to the right arm. Repeat the same movement pattern for the other side to ensure balanced muscle development.
Tips
Start by working your weaker side first, which for many people is the left side. This ensures you give it the most attention and energy.
Pull the handle back as far as you can, focusing on bringing your shoulder blade toward the center of your back to fully engage your upper back muscles.
Avoid letting the weight rest fully at the starting position. Maintain continuous tension in your muscles throughout the movement to keep the focus on your back, preventing any unnecessary slack in the motion.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to pull the weight. Focus on slow, controlled movements to engage the target muscles properly. Using momentum can cause unnecessary strain and reduce the effectiveness of the exercise.
Do Not Overextend Your Arm: Keep your arm slightly bent at the start and end of the movement. Overextending can put unnecessary stress on your shoulder joint and reduce the activation of your upper back muscles.
Avoid Hunching Your Shoulders: Keep your shoulders down and back throughout the movement. Hunching your shoulders can lead to improper form and ineffective targeting of the upper back muscles, especially the traps and rhomboids.
Do Not Use Your Non-working Hand for Excessive Support: While it's fine to stabilize your body with your non-working hand, avoid relying on it to pull or push yourself into the movement. This will ensure that the focus remains on the target muscles.
Don’t Let Your Chest Drop or Your Back Round: Maintain a strong posture by keeping your chest up and your back straight. Dropping your chest or rounding your back can lead to poor form and increase the risk of injury.
Do Not Fully Relax the Muscle at the Bottom: Never allow the weight to drop completely at the starting position. Keep tension in your upper back muscles and avoid fully extending your arm, which can disengage the targeted muscles.
Avoid Lifting Too Much Weight: Don’t sacrifice proper form by attempting to lift too heavy. Choose a weight that allows you to perform the exercise with control and good technique, focusing on muscle engagement rather than moving heavy weights.
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.
