Single Arm High Row Machine: How-to, Tips & More
The Single Arm High Row Machine is a beginner compound exercise for your upper back. You do it with high row machine, one side at a time. It is a good fit when your goal is muscle growth.
Besides the upper back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Single Arm High Row Machine
- Sit with your chest against the pad and grip one handle overhead.
- Pull the handle down and back toward your hip.
- Squeeze your shoulder blade down.
- Let it rise slowly, then switch sides after the set.
Single Arm High Row Machine tips
- Keep your chest on the pad.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
High row machine
Type
Compound
Single Arm High Row Machine alternatives
High Row Machine
Upper back
Landmine Row
Upper back
Barbell Row
Upper back
Chest Supported T-Bar Row
Upper back
More upper back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Elbow Lift
Chair
Frequently asked questions
What muscles does the Single Arm High Row Machine work?
The Single Arm High Row Machine mainly works your upper back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Arm High Row Machine good for beginners?
Yes. The Single Arm High Row Machine is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Arm High Row Machine?
You need high row machine.
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