Single Arm Row (Machine)
Sit at a machine and pull one handle to the ribs, then let it back out, one arm at a time.
- Pattern
- Row
- Equipment
- Machine
- Works
- Lats, upper back, rear delt, biceps
- Loads
- Shoulders, elbows
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
The elbow stays straight, unlike a pull with a bent arm.
When it stalls, these usually help
Direct work for your upper back, which this lift also depends on.
Direct work for your rear delts, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.