One Arm High Row Machine

Starting Position

1. Sit on the machine and firmly secure your feet on the footrest.

2. Lean your upper body slightly back, but keep your back straight.

3. Relax your shoulders and start with one hand holding the handle while keeping your arm extended.

Proper Form

1. Bend the elbow of the arm holding the handle and pull it towards your body.

2. Focus on contracting the latissimus dorsi by pulling your shoulder blades together.

3. Pause for a moment, then slowly extend your arm to return the handle to the starting position.

4. Repeat the same method with the opposite arm.

Breathing Technique

Exhale when pulling the handle, and inhale when returning to the starting position.