One Arm Pin Loaded Seated Row Machine

Select the weight with the pin, sit with your chest against the pad, and take one handle.

Keep your chest facing forward and draw one elbow back to pull the handle alongside your body.

Slowly straighten your arm and return without letting the weight stack slam.

The main working muscles are the latissimus dorsi, trapezius. The rear deltoids, biceps assist the movement.

Do not rotate your torso or push with your other arm to assist the pull.

Exhale as you pull and inhale as you return.

Keep the same pin setting and perform the same number of repetitions on the other side.