Strength exercise

Seated Row Machine (Single Arm)

How to do it

Sit at the row machine and grip a single handle attachment with one hand, feet planted, torso squared to the machine.
Rest the free hand on the thigh or machine frame for light support without pulling on it.
Pull the handle back toward the ribs on the working side, driving the elbow past the torso to isolate the lats and biceps.
Brace the core and keep the torso from rotating toward the working arm as the handle comes back.
Squeeze the shoulder blade back at the end of the row before extending the arm forward under control.
Complete all reps on one side before switching, exhaling on the pull and inhaling on the return, since letting the torso twist to help the pull is the common fault.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises