Smart Workout Diary

Machine One-Arm High Row

The machine one-arm high row is a unilateral pulling exercise performed on a high-row machine. It primarily trains the lats and upper back while the biceps assist, helping develop upper-body pulling strength and balanced side-to-side control.

Demonstration

Demonstration: Machine One-Arm High Row

Instructions

  1. Adjust the seat and chest pad so the working handle starts above shoulder level and you can reach it without twisting.
  2. Select a manageable load, sit tall with your feet braced, and grasp one handle.
  3. Keep your chest against the pad and pull the handle down and back by driving your elbow toward your side.
  4. Briefly draw the shoulder blade back and down, then return the handle slowly until the arm is extended without letting the weight stack slam.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Movement Patterns
Vertical Pull
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Avoid rotating or leaning your torso to finish the pull.
  2. Keep the working shoulder down rather than shrugging it toward your ear.
  3. Use a load that lets you control the full return without momentum.
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