Single-Arm Seated Row

Step 1

Connect a single handle attachment to the seated row. Place your right hand on the handle with an overhand grip (palms facing down). Sit on the bench and place your feet on the footplates. Hold the handle directly in front of your belly button with both arms extended. Pull your shoulder blades down and back slightly to push your chest out. This is your starting position.

Step 2

Inhale. Exhale. While maintaining a proud chest and using the muscles in your shoulders and back, bend your right elbow outwards and backwards, ensuring that your elbows and forearms remain parallel to (in line with) the floor. You should feel a small squeeze between your shoulder blades.

Step 3

Inhale. Extend your arm to return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.

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