Movement overview

The Single Arm Chest Supported Row Machine is a strength training exercise that targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise involves using a machine with a chest pad for support, allowing for isolated rowing movements with one arm at a time. It helps improve muscle balance and coordination while minimizing strain on the lower back.

Step-by-step cues

1. Adjust the seat and chest pad of the row machine to fit your body size, ensuring your chest is firmly supported.
2. Sit on the machine with your feet flat on the floor and your chest against the pad.
3. Grasp the handle with one hand, keeping your arm fully extended.
4. Engage your core and pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
5. Pause briefly when the handle is close to your body, ensuring maximum contraction in the back muscles.
6. Slowly extend your arm back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Ensure that your chest remains in contact with the pad throughout the exercise to maintain proper form and support.
• Focus on pulling with your back muscles rather than using your arm to ensure effective engagement of target muscles.
• Keep movements slow and controlled to maximize muscle activation and reduce risk of injury.
• Avoid rotating your torso during the exercise; maintain stability by engaging your core.
• Adjust the weight so that you can complete all repetitions with proper form without straining.
• Breathe out as you pull the handle towards you and inhale as you return to the starting position.