TETSUMachine One Arm Bent Over Row
The Machine One Arm Bent Over Row is a leverage machine exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Machine One Arm Bent Over Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
- Bend forward at the hips, keeping your back straight and your head up.
- Let the barbell hang in front of you with your arms fully extended.
- Pull the barbell up towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine One Arm Bent Over Row work?
The Machine One Arm Bent Over Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Machine One Arm Bent Over Row?
You need a leverage machine to perform the Machine One Arm Bent Over Row.
How many sets and reps of the Machine One Arm Bent Over Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine One Arm Bent Over Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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