How to perform Single Arm Seated Row (Machine)

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Single Arm Seated Row (Machine)

Also known as: Single Arm Seated Row (Machine).

A single-arm row with chest support and independent machine arms.

How to perform this exercise

Sit facing a selectorized row machine with the chest against its pad and both feet firmly supported. Grasp the neutral handles with palms facing inward. Start the working arm long and keep the other arm steady on its handle.
Pull one independent handle toward the same-side ribs by driving the elbow backward, keeping chest support and a stable pelvis. Let that arm extend under control to the start while the opposite handle stays still; switch sides after the set.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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