Target Muscle

    Upper Back

    Equipment

    Machine

    Difficulty

    Intermediate

    Category

    Strength

    BackMachine

    Single Arm Lateral High Row

    The one arm lateral high row is a machine-based exercise targeting the upper back, with secondary emphasis on the bicep and shoulders. It involves pulling a handle toward the body with one arm, focusing on squeezing the back muscles at the top of the movement.

    Also Works

    BicepsShoulders

    How to Perform

    1. 1

      Adjust the seat height and position yourself facing the machine.

    2. 2

      Grasp the handle with one hand and keep your back straight.

    3. 3

      Pull the handle towards your body, keeping your elbow close to your side.

    4. 4

      Squeeze your back muscles at the top of the movement.

    5. 5

      Slowly release the handle back to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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