Independent-arm row
General guidance. This page has not been reviewed by a qualified professional yet.
Independent-arm row. Pull the handles toward your torso along the machine path, elbows moving back. Release slowly and let arms extend again.
How to do this exercise: Independent-arm rowSetup · movement · load
- Set your position
Sit with feet supported. If there is a chest pad, set it so you can reach the handles without rounding your back.
- Make the movement
Pull the handles toward your torso along the machine path, elbows moving back. Release slowly and let arms extend again.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not rock your torso or shrug shoulders toward your ears.
Log the load on ONE side or machine arm for this exercise. Do not add the sides together.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Independent arms
- How load is measured
- Load per side
Main muscles
Lats, Upper back
Supporting muscles
Biceps, Rear deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Sit with feet supported. If there is a chest pad, set it so you can reach the handles without rounding your back.
- Pull the handles toward your torso along the machine path, elbows moving back. Release slowly and let arms extend again.
Common mistakes
- Do not rock your torso or shrug shoulders toward your ears.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.