Plate-Loaded Single-Arm Low Row

Positioning:

• Adjust the seat height of the lever machine so that your feet can comfortably reach the footplate while keeping your knees slightly bent.

• Sit on the machine with your back firmly against the backrest.

• Place one foot on the footplate and the other foot flat on the ground.

• Grasp the handle with one hand (the arm you will be using) and ensure your grip is firm but comfortable.

Starting Position:

• Lean slightly forward with your torso to engage your core.

• Allow your arm holding the handle to extend fully towards the machine, keeping your shoulder down and relaxed.

• Your other arm should remain by your side or resting on your thigh.

Movement:

• Begin the movement by pulling the handle towards your torso, focusing on using your back and shoulder muscles.

• Keep your elbow close to your body as you row the handle towards your waist.

• Squeeze your shoulder blades together at the end of the movement.

Return:

• Slowly extend your arm back to the starting position, maintaining control throughout the movement.

• Do not let the weights rest completely; maintain slight tension on the muscles.

Repetitions:

• Aim for 10-15 repetitions per arm for 2-3 sets, resting briefly between sets.

Form Tips:

• Keep your back straight and avoid leaning too far forward or backward.

• Engage your core throughout the exercise to stabilize your body.

• Focus on a smooth, controlled motion rather than using momentum.

Switching Arms:

• Once your set is complete on one side, switch to the other arm and repeat the process.