The one arm machine row is a powerful exercise that targets key muscles in your back, including the latissimus dorsi, rhomboids, and trapezius. By performing this movement unilaterally, you focus on strengthening one side of the body at a time, which is essential for promoting balanced muscle development. This exercise reduces the involvement of other muscle groups, enabling precise muscle isolation. It’s particularly effective for correcting strength imbalances, improving posture, and enhancing overall back strength. Understanding your body’s mechanics during the one arm machine row is crucial for maximizing its benefits. Proper form ensures that you engage the right muscles while minimizing the risk of injury, making this movement a cornerstone for a well-rounded workout routine.
The one arm machine row is a dynamic exercise that targets several key muscles in the upper body, making it an essential movement for strengthening the back and arms. By focusing on one side of the body at a time, it helps correct muscular imbalances and promotes unilateral strength development. Here is a breakdown of the primary muscles engaged during this exercise:
While the primary focus of the one arm machine row is on the upper body, the core muscles are also engaged during the exercise. As you stabilize your body and maintain a neutral spine, the abdominals and obliques work to support the torso. This core engagement is essential for controlling the movement and preventing excessive strain on the lower back. It also promotes better posture and alignment, ensuring that the pulling motion is executed with precision.
The one arm machine row provides several benefits that make it an effective addition to any commercial gym workout routine. One of the main advantages is the muscle isolation it offers. Unlike bilateral row exercises, which require both arms to work simultaneously, this single arm machine row row variation allows you to focus on one side of the body at a time. This leads to more targeted muscle activation and ensures that each side of the back and arms receives equal attention, reducing the risk of strength imbalances.
Additionally, the one arm machine row promotes balanced strength development. By working each side individually, you can address any muscle imbalances and build more even strength across the back and arms. This is particularly beneficial for athletes or individuals recovering from injury, as it helps correct weaknesses on one side of the body without overloading the other.
Another advantage of the one arm machine row is the reduced strain on the shoulders compared to other row variations. The 1 arm machine row provides a stable and controlled environment for the exercise, ensuring that the shoulder joint remains in a safe position throughout the movement. This makes it a great option for those who may have shoulder discomfort or are concerned about injury while performing traditional rows with free weights.
The one arm machine row is an excellent exercise for targeting the upper back, shoulders, and arms. It provides comprehensive muscle engagement, promotes balanced strength development, and offers a controlled and stable environment for safe and effective training. Whether you’re looking to improve posture, build back strength, or address muscular imbalances, this exercise is an essential part of any back workout routine.
The one arm machine row is an excellent exercise for targeting the back, shoulders, and arms. It offers the advantage of unilateral training, allowing you to focus on one side of the body at a time, which is particularly beneficial for addressing strength imbalances. Proper execution of the one arm machine row ensures maximum muscle engagement and minimizes the risk of injury. Below is a detailed breakdown of how to perform the one arm machine row correctly, with a focus on setup, execution, and form tips.
The one arm machine row is an excellent addition to any commercial gym workout routine. When performed with proper technique, it provides great benefits for back and arm strength, posture, and overall muscle development. Whether you’re aiming to build size, correct muscle imbalances, or improve functional strength, this exercise is a must-try. By following the setup, execution, and form tips outlined here, you can ensure that your one arm machine row is performed safely and effectively.
The one arm machine row is an effective exercise that primarily targets the upper back, shoulders, and arms. When performed correctly, it helps to isolate these muscle groups and improve posture and overall strength. The single arm seated row is particularly beneficial because it allows for unilateral training, addressing any imbalances between the left and right sides of the body. In this section, we’ll break down the muscles worked by the one arm machine row and highlight the differences from other popular row variations.
The one arm machine row is an excellent way to target the upper back and core, making it a key movement in many commercial gym routines. This exercise isolates the muscles in the back while engaging the core for stability, helping to improve both strength and posture.
The one arm machine row differs from other row variations like the barbell row and dumbbell row in a few key ways. While all of these exercises target the back and arms, the machine row offers some distinct advantages.
The one arm machine row is an effective and versatile exercise for building back strength, improving posture, and addressing muscle imbalances. By isolating the back muscles and engaging the core, it helps to promote balanced strength and muscular development. Compared to other row variations like the barbell row and dumbbell row, the one arm machine row offers more stability and support, making it an excellent choice for both beginners and advanced lifters. Whether you’re looking to improve your overall back strength or focus on specific muscle groups, the one arm machine row is a valuable addition to your workout routine.
The one arm machine row is a powerful exercise that offers numerous benefits for individuals looking to improve their back strength, posture, and overall muscular development. By focusing on one side at a time, this movement provides unique advantages compared to traditional row variations. Below, we’ll delve into the key benefits of the one arm machine row and how it can contribute to a more balanced and functional physique.
One of the most significant benefits of the one arm machine row is its ability to promote unilateral strength development. When performing exercises that target both sides of the body simultaneously, it is common to have strength imbalances, where one side is stronger than the other. These imbalances can hinder overall performance and potentially lead to poor movement patterns or even injury.
The one arm machine row eliminates this issue by allowing you to train each side individually. By isolating one arm at a time, this exercise helps to correct muscular imbalances. It ensures that both sides of the body receive equal attention, which leads to more balanced strength development. This is particularly beneficial for individuals who have a dominant side or those recovering from an injury. Additionally, unilateral training enhances muscle coordination and stabilizer activation, which can translate to improved overall performance in other exercises or physical activities.
By incorporating the one arm machine row into your workout routine, you can work on developing both sides of your back equally. This results in more symmetrical strength and better functional movement, making it an essential exercise for balanced muscular development.
The one arm machine row is an excellent exercise for improving posture. Good posture is essential for maintaining spinal health and overall well-being, but many individuals struggle with it due to weakness in the upper back muscles. The one arm machine row targets the latissimus dorsi, rhomboids, and trapezius—key muscles that play a significant role in maintaining proper posture.
When you perform the one arm machine row, the contraction of these muscles helps to pull the shoulder blades back and down, improving alignment of the spine. This action not only strengthens the upper back but also promotes better posture by counteracting the forward shoulder posture many people develop from sitting or poor alignment during daily activities.
Furthermore, strengthening these muscles improves the stability of the shoulder girdle, making everyday movements such as lifting, carrying, or reaching much easier and safer. As you continue to strengthen your back with the one arm machine row, you’ll notice improvements in your ability to maintain proper posture throughout the day, which can also reduce the risk of developing musculoskeletal issues in the future.
Another significant advantage of the one arm machine row is its versatility. This exercise can be adapted to suit various fitness levels and goals, making it a valuable addition to any workout routine. Whether you are a beginner, an intermediate, or an advanced lifter, the one arm machine row can be tailored to meet your specific needs.
For beginners, the one arm machine row provides a stable and controlled environment that minimizes the risk of injury. The machine offers a fixed path of motion, allowing users to focus on proper technique without worrying about maintaining balance or stability. Beginners can start with lighter weights and gradually increase the load as they build strength and confidence in the movement.
For intermediate and advanced lifters, the one arm machine row can be performed with heavier weights to continue progressing and challenging the back muscles. You can also modify the exercise by adjusting the grip or hand positioning to target different areas of the back or shoulders. For example, using an overhand grip emphasizes the upper back, while an underhand grip places more focus on the biceps.
The versatility of the one arm machine row also extends to its ability to be combined with other exercises. It can be incorporated into back-focused workout routines, or it can be used as part of a full-body strength program. Additionally, because it isolates one side at a time, the exercise can be used to correct imbalances and build unilateral strength alongside bilateral exercises like the barbell row or deadlift.
In addition to its benefits for strength and posture, the one arm machine row is an excellent exercise for injury prevention and rehabilitation. By targeting the back muscles and improving stability, the exercise helps to strengthen areas that are often weak or underdeveloped, such as the lower traps and rhomboids. These muscles are critical for maintaining shoulder stability and preventing shoulder injuries.
For individuals recovering from shoulder injuries or other upper body issues, the one arm machine row offers a controlled, low-impact way to regain strength without placing undue stress on the joints. The fixed path of motion provided by the machine ensures that the movement is safe and doesn’t exacerbate existing injuries, making it a useful rehabilitation tool.
The one arm machine row is a highly effective and versatile exercise that offers a range of benefits, from unilateral strength development and improved posture to injury prevention and rehabilitation. Its ability to target the back muscles in isolation makes it an essential exercise for building balanced strength and muscle symmetry. Whether you are a beginner looking to develop proper form or an advanced lifter aiming to target specific areas of the back, the one arm machine row can be adapted to fit your needs. By incorporating this exercise into your commercial gym routine, you’ll enjoy improved strength, better posture, and enhanced overall performance.
The single arm row machine is an excellent exercise for targeting multiple muscles in the upper body, particularly in the back, shoulders, and arms. This movement involves pulling a weight with one arm at a time, which allows for unilateral strength development, helping to correct any muscle imbalances between the left and right sides of the body. The primary muscles worked during the single arm row machine are the latissimus dorsi (lats), the large muscles of the back responsible for creating a V-shaped physique. In addition to the lats, the rhomboids and trapezius muscles are also engaged as they assist in stabilizing and retracting the shoulder blades. These muscles play a vital role in maintaining good posture and strength in the upper back.
Other muscles that benefit from the single arm row machine include the rear deltoids, which help with shoulder extension and stabilization, and the biceps, which contract to assist in the pulling motion. The forearms and grip muscles are also activated as they help hold onto the handle throughout the exercise. Furthermore, the core plays an important role by stabilizing the torso and preventing unnecessary movement. Overall, the single arm row machine provides a focused, controlled way to strengthen the upper body, improve posture, and enhance muscular symmetry.
The single arm machine press is another valuable machine-based exercise that focuses on the shoulders, chest, and triceps. By performing the press one arm at a time, this movement allows you to target each side of the upper body individually. This unilateral approach helps address muscle imbalances, especially for individuals with one side that is stronger or more developed than the other. The exercise primarily engages the deltoids (shoulders) and triceps, with the chest muscles also being recruited as stabilizers.
Using a single arm for the press can also help improve stability, as the body must adjust to the movement of the arm while maintaining balance. The machine ensures that the movement is controlled and that the shoulder joint remains in a safe and stable position throughout the exercise. This makes the single arm machine press an excellent option for those looking to build strength and muscle mass in the upper body without overloading the shoulder joints. It is a great addition to any workout program aimed at improving pushing strength and developing the shoulders, chest, and triceps.
The one arm preacher curl machine is a specialized piece of equipment designed for isolating and targeting the biceps. This machine allows you to perform bicep curls while seated, with your upper arms supported on a pad that prevents any swinging or cheating during the movement. The one arm preacher curl machine is particularly effective at isolating the biceps because it minimizes the involvement of other muscle groups, ensuring that the biceps do all the work during each curl.
By using the machine, you can control the range of motion and avoid common mistakes such as using momentum or other muscles to assist with the curl. The fixed position of the arms ensures that the biceps are fully engaged from start to finish, making the exercise incredibly efficient for building arm strength and size. This machine is also beneficial for individuals who want to correct strength imbalances between the left and right arms, as it allows for independent arm training. Whether you’re a beginner or an experienced lifter, the one arm preacher curl machine is an excellent tool for developing defined, strong biceps.
The single arm band row is a versatile exercise that targets multiple muscles in the upper body, particularly the back, shoulders, and arms. It’s typically performed using a resistance band anchored to a stationary object at torso height, and it allows for unilateral training by working one arm at a time. The primary muscle worked during the single arm band row is the latissimus dorsi, or lats, which are responsible for pulling the arm down and towards the body. This helps in developing a wider and more defined back.
In addition to the lats, the rhomboids, located between the shoulder blades, are engaged as you retract the shoulder blade during the pulling motion. The trapezius, especially the middle and lower portions, also play a key role in stabilizing the upper back and supporting the movement of the shoulder blades. The rear deltoids (back of the shoulder) assist in the rowing motion, and the biceps contract to bend the elbow as the resistance band is pulled. The core muscles, including the abdominals and obliques, are activated to stabilize the torso and prevent rotation during the movement.
The single arm band row is an excellent exercise for developing back strength, improving posture, and addressing muscle imbalances between the left and right sides of the body. Using a resistance band adds an element of versatility and portability, allowing you to perform this exercise in various settings, from commercial gyms to workout spaces. The continuous tension provided by the band also ensures that the muscles are engaged throughout the entire range of motion, helping to maximize muscle activation.
Yes, it is possible to use a rowing machine with one arm, and it can be a great variation for targeting specific muscles and improving unilateral strength. While traditional rowing on the machine involves using both arms in a synchronized motion, rowing with one arm allows you to isolate each side of the body and focus on strengthening one arm at a time. This is particularly beneficial for individuals with muscle imbalances or those recovering from an injury, as it helps in building strength and stability on both sides of the body.
When using a rowing machine with one arm, it’s important to maintain good form to prevent injury. Start by adjusting the resistance to a lighter setting to ensure you have proper control over the movement. As you row with one arm, focus on pulling with your back muscles, especially the latissimus dorsi, while engaging your core to keep your body stable. This exercise engages the same muscles as traditional rowing, including the lats, rhomboids, trapezius, biceps, and forearms, but with a more focused, unilateral approach.
Incorporating one-arm rows on a rowing machine into your routine can help correct imbalances between both sides of the body, build stronger arms and shoulders, and improve overall stability in the torso and back. It’s a great way to diversify your workout and target your upper body with controlled movements.
The one arm seated row is an effective exercise that primarily works the muscles of the back, shoulders, and arms. It is performed using a cable machine where one arm pulls a handle toward the torso while seated, providing a controlled and stable environment for proper form. The main muscles activated during the one arm seated row include the latissimus dorsi (lats), which are responsible for pulling the arm downward and inward. The movement also engages the rhomboids, located between the shoulder blades, which help with retracting the scapula.
In addition to the lats and rhomboids, the one arm seated row works the trapezius muscles in the upper back, which are crucial for shoulder stability and supporting the movement of the arms. The rear deltoids, or the back part of the shoulder, are also targeted as they assist in pulling the arm backward. The biceps, which are the primary muscles of the upper arm, contribute to the flexion of the elbow during the rowing motion. Lastly, the forearms and grip muscles are activated as they help hold onto the handle throughout the exercise.
The one arm seated row is an excellent exercise for improving both back strength and muscle balance. By focusing on one arm at a time, it allows for correction of any strength imbalances between the left and right sides of the body, which is essential for developing symmetry and preventing injury.
The single arm row machine is a highly effective exercise that primarily targets the muscles in your back, shoulders, and arms. The movement involves pulling a weight with one arm at a time, which helps in building unilateral strength and addressing muscle imbalances. The key muscles worked during the single arm row machine include the latissimus dorsi (lats), which are the large muscles in your back that create a V-shaped appearance. It also activates the rhomboids, which are responsible for retracting the shoulder blades, and the trapezius, which stabilizes the upper back and neck.
In addition to the back muscles, the single arm row machine works the rear deltoids (shoulder muscles) and the biceps, as they assist in pulling the weight toward the body. The core muscles, including the abdominals and obliques, are also engaged as they help stabilize the torso and prevent excessive movement during the exercise. This makes the single arm row machine a great full-body movement, not just for improving back strength but also for enhancing overall posture, stability, and strength in the arms and shoulders.
By incorporating the single arm row machine into your workout routine, you can target both the large and small muscle groups in the upper body, which will help in improving your strength and muscle definition, making it an essential exercise for those aiming for a balanced physique.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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