Machine One Arm Row/Machine Single-Arm Row

Targets the lats.

Sit on the machine. To focus on your lats: Your left palm is in a fist and wrapped around the left inner handle of the machine and your left arm is extended. Your right hand is resting on the top of the chest pad. Resist the ground with your left foot. Your left elbow is down. Put your weight toward the left side of your body by slanting your body toward the left. Pull your left arm back up to the point when your left upper arm and left lower arm form a 90 degree angle. Return to the starting position. To focus on the outside upper part of your back: Your left elbow is out, your left palm faces down on the top and outer part of the left handle of the machine, and your left arm is extended. Put your weight toward the left side of your body by slanting your body toward the left. Pull your left arm back in a curved motion. Return to the starting position.

Switch to the other side.

Sit on the machine. To focus on your lats: Your right palm is in a fist and wrapped around the right inner handle of the machine and your right arm is extended. Your left hand is resting on the top of the chest pad. Resist the ground with your right foot. Your right elbow is down. Put your weight toward the right side of your body by slanting your body toward the right. Pull your right arm back up to the point when your right upper arm and right lower arm form a 90 degree angle. Return to the starting position. To focus on the outside upper part of your back: Your right elbow is out, your right palm faces down on the top and outer part of the right handle of the machine, and your right arm is extended. Put your weight toward the right side of your body by slanting your body toward the right. Pull your right arm back in a curved motion. Return to the starting position.

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