One Arm Low Row

Sit with your chest lifted, grip the handle, and brace your core so your lower back does not round. Set up from the start so the handle can travel naturally toward your lower abdomen.

Pull the handle toward the area below your navel while driving your elbow back close to your torso. The handle should come in close to your body so your lower lat and inner back contract strongly; keeping your torso upright also reduces stress on your lower back.

Briefly squeeze at the most contracted point, then slowly straighten your arm while keeping the lower rear side of your torso feeling long. Control the machine so it does not snap back, and the next rep can feel the same.

Move as if your lower lat and inner back are pulling your elbow behind you. This variation works best when your elbow passes close to your body and you clearly feel the back of your side folding in.

Rounding your lower back or pulling the handle too high makes your shoulders and arms take over instead of your lower lat. If you yank only with your hand, your forearms will fatigue quickly, so use your elbow path to guide each rep.

Exhale as you pull and inhale as you return. Do not hold your breath; steady breathing helps you keep your core engaged longer and control the lowering phase more smoothly.

If you cannot feel your lower lat working, try pulling the handle slightly lower and closer to your body. Once that path is consistent with a light weight, the target area will stay more stable as you add load.