One Arm Bent Over Wide Grip Row Machine (chest supported)

Hinge forward so your chest rests on the chest pad, plant both feet firmly, and take one outer wide handle with an overhand grip. Relax your other arm and keep your chest evenly on the pad so your torso doesn't rotate to one side.

Flare your elbow out and up and pull the handle up to chest height. Keep the working shoulder from lifting off the pad and draw your shoulder blade toward the middle of your back.

Briefly squeeze your shoulder blade at the top, then slowly straighten your arm and lower the handle. Without twisting your torso, feel your shoulder blade spread and your upper back lengthen.

Focus on the upper back and rear delt of the working side drawing your shoulder blade in. Pulling one arm at a time makes differences in shoulder-blade movement between sides easier to feel.

Rotating your torso to move the weight lets your lower back and momentum do the work instead of your back. Shrugging your shoulder toward your ear as you pull loads your neck and upper traps.

Exhale as you pull and inhale as you lower. Keep a steady breathing rhythm until you finish the set on that side.

Start with your weaker side and match the weight and reps on the other side. Checking that your chest stays centered on the pad helps prevent torso rotation.