Single Arm Row Machine

The single arm row on a lever machine trains the back one side at a time along a fixed path, and the two features work together. Rowing unilaterally reveals the strength difference between sides that a barbell or a two-handed machine quietly averages out, and it lets the working shoulder blade travel through its full range instead of being limited by the other side. The fixed path means you spend no attention on stabilising the load and can spend all of it on the contraction, which is why machines like this are so useful late in a session when free-weight technique starts to slip. Keep the elbow close to your side as you pull, since flaring it out shifts the work to the rear deltoid. The fault to watch for is rotating the torso to finish the repetition.