Lever One Arm Seated Row (Seated row machine)
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipamiento
- Leverage machine
- Parte del cuerpo
- Back
- Tipo
- Strength
The Lever One Arm Seated Row uses a seated row machine to target the latissimus dorsi, infraspinatus, teres major, teres minor, and upper and middle trapezius one side at a time. Performing the pull unilaterally demands anti-rotation core bracing and lets you correct strength imbalances between sides. The leverage machine provides a guided path and adjustable resistance, making it suitable for both beginners and advanced lifters.
Cómo hacer el Lever One Arm Seated Row (Seated row machine)
- 1Set the seat height so the handle is roughly at mid-chest level when you are seated with a tall posture.
- 2Sit sideways or square to the machine so that only one arm reaches the handle; plant both feet flat on the floor for a stable base.
- 3Grip the handle with one hand using a neutral (palm-in) grip, then straighten your arm fully to establish the starting position.
- 4Brace your core to resist the rotational pull of the load, keeping your torso upright and square throughout the movement.
- 5Initiate the pull by retracting your shoulder blade, then drive your elbow straight back past your torso.
- 6Continue pulling until your elbow is fully behind your body and your hand is near your ribcage, squeezing the lats and mid-back at peak contraction.
- 7Reverse the motion under control, allowing your arm to extend fully and your shoulder blade to protract slightly before the next rep.
- 8Complete all reps on one side, then adjust the machine or switch position and perform the same number of reps with the opposite arm.
Consejos de técnica
- Lead the pull with your elbow rather than your hand to maximize lat engagement and reduce biceps dominance.
- Keep your non-working hand resting lightly on your thigh or the machine frame — avoid gripping anything tightly, which can reduce core anti-rotation demand.
- Pause for one second at peak contraction to reinforce the mind-muscle connection with the infraspinatus, teres major, and trapezius fibers.
- Always train the weaker side first so fatigue does not cause you to cut reps short on that side.
- Maintain a neutral spine throughout — avoid leaning back at the top or rounding forward at the bottom.
Errores comunes
- Rotating the torso to assist the pull: twisting the body reduces the isolation of the target muscles and shifts stress onto the lower back rather than the lats and rear shoulder.
- Using momentum or a jerking start: a ballistic pull bypasses the initial lat stretch and increases the risk of shoulder and elbow strain.
- Pulling with the forearm instead of the elbow: allowing the wrist to lead causes excessive biceps recruitment and limits full scapular retraction.
- Cutting the range of motion short: stopping before the elbow clears the torso prevents full contraction of the latissimus dorsi, teres major, and middle trapezius.
- Shrugging the shoulder toward the ear: elevating the shoulder during the pull recruits the upper trapezius instead of the target lower and middle trapezius fibers.
Preguntas frecuentes
What muscles does the Lever One Arm Seated Row work?
The primary muscles are the latissimus dorsi, infraspinatus, teres major, teres minor, and the lower and middle fibers of the trapezius. The brachialis, brachioradialis, posterior deltoid, and pectoralis major sternal head act as synergists to assist the movement.
What is the advantage of training one arm at a time versus a standard two-arm seated row?
The unilateral version forces your core to resist rotation on every rep, adding an anti-rotation stability benefit that two-arm rows do not provide. It also allows you to identify and correct strength or size imbalances between your left and right sides.
How should I set up sets and reps for this exercise?
For hypertrophy, 3–4 sets of 8–12 reps per arm with a moderate load works well. For strength, use 4–5 sets of 4–6 reps with heavier resistance. Beginners can start with 2–3 sets of 10–12 reps to build the movement pattern before adding load.
Where should my elbow travel during the pull?
Drive your elbow straight back along your torso rather than flaring it outward. Keeping the elbow close to the body maximizes lat involvement; flaring the elbow shifts more work onto the posterior deltoid and reduces lat tension.
Should I use a wide or narrow grip on the seated row machine handle?
For this exercise the handle is typically a single grip attachment, so grip width is not variable. Focus instead on grip orientation: a neutral (palm-facing-in) grip is generally the most comfortable and allows the elbow to travel in an optimal path for lat and mid-back recruitment.
