How to do the Single Arm Machine High Row
- Sit with thighs under the pad and chest against the chest pad.
- Grip both handles overhead, arms fully extended.
- Pull one handle down to your upper chest, elbow driving down.
- Return it overhead under control, then switch arms after all reps.
Full technique — 7 steps
- Sit in the machine with your thighs secured under the roller pad and your chest against the pad.
- Reach up and grip both handles with an overhand grip, arms fully extended overhead.
- Keep your shoulders level and your chest on the pad throughout the set.
- Pull one handle down toward your upper chest by driving the elbow down and out to the side.
- Finish with the hand just below your chin without shrugging the shoulder upward.
- Return the handle under control until the arm is fully extended overhead again.
- Keep the other arm extended on its handle, then complete all reps before switching arms.
Common mistakes
- Shrugging the shoulder at the top
- Stopping short of full overhead reach
- Twisting the torso to finish reps
- Yanking the handle with momentum
- Lifting the chest off the pad
Form cues
- Drive elbows down
- Pull to upper chest
- Keep chest on pad
- Reach fully overhead
- Keep shoulders level
Compared with similar variants
| Single Arm Machine High Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Elbow | low | low | low | low |
| Equipment | High Row, Weight plates | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Dual Cable Lat Pulldown Harder
- Single Arm Half Kneeling Cable Lat Pulldown Same level
No equipment
- Bench Assisted Chin-Up Harder
- Outdoor Gym Lat Pulldown Same level
Suspension trainer
- Suspension Trainer Chin-Up Harder
Resistance bands
- Prone Resistance Band Superman Lat Pulldown Harder
- Resistance Band Lat Pulldown Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Machine High Row
- This exercise Single Arm Machine High Row
- Harder Band Assisted Chin-Up
- Harder Behind the Neck Lat Pulldown
Too hard for now? Start with the Machine High Row.
Quick answers
What muscles does the Single Arm Machine High Row work?
Primary: Lats 9/10. Also works: Biceps 5/10, Rhomboids 5/10, Teres major 5/10, Rear delts 4/10.
Which joints does the Single Arm Machine High Row load?
Shoulder: low, Elbow: low.
When should I do the Single Arm Machine High Row in a workout?
Accessory. Goes after the main lifts. ≈ 10 min with rest.
How many sets and reps of the Single Arm Machine High Row?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Single Arm Machine High Row?
Cable machine: Dual Cable Lat Pulldown, Single Arm Half Kneeling Cable Lat Pulldown. No equipment: Bench Assisted Chin-Up, Outdoor Gym Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up. Resistance bands: Prone Resistance Band Superman Lat Pulldown, Resistance Band Lat Pulldown.
What is an easier version of the Single Arm Machine High Row?
Machine High Row (Beginner).
What is a harder version of the Single Arm Machine High Row?
Band Assisted Chin-Up (Beginner), Behind the Neck Lat Pulldown (Intermediate).
