Single-Arm Low Row

Starting Position 1. Sit on the machine with your chest against the pad, and adjust the seat so the handle is low and in front of you. 2. Grab the handle with one hand and extend your arm forward. 3. Hold the other handle or the pad with your free hand to brace your body. 4. Keep your back straight and plant your feet firmly on the footplate. During the Exercise 1. Keeping your elbow close to your side, drive it back and pull the handle toward your waist. 2. Pull your shoulder back and squeeze your shoulder blades together. 3. Slowly return to the starting position, then repeat the same number of reps with the other arm. Breathing Tips Exhale as you pull the handle, and inhale as you return to the starting position.