One Arm Bent Over Neutral Grip Row Machine

Hinge at your hips to lean your torso forward, grip the handle, keep your back straight, and brace your core. The machine reduces unwanted movement, but you still have to maintain your torso angle and abdominal pressure, so set your position carefully.

Pull the handle close to your body by driving your elbow back. Your elbow should move before your hand, and your chest should stay lifted so your lat and mid-back contract together.

Squeeze your back at the most contracted point, then slowly straighten your arm and return the weight. Keep your torso angle and core tension as you lower, and clearly feel your back lengthen.

Pull as if your lat and mid-back are drawing your elbow behind you. When your back feels like it shortens first and your hand simply follows, you are initiating with your back rather than your arm.

Bouncing your torso or pulling hard only with your hand spreads the effort around and quickly tires your lower back. As the weight gets heavier, it is easy to skip the lowering phase, so keep the same torso angle for every rep.

Exhale as you pull and inhale as you return. Keeping your breathing steady makes it easier to maintain abdominal pressure and noticeably reduces torso movement.

On this machine, maintaining the same position every rep matters more than the weight. First check that every rep finishes with the same torso angle and pull height; once that is consistent, add weight.