One Arm Machine Row

Instructions

1. 1

   Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.

2. 2

   Bend forward at the hips, keeping your back straight and your head up.

3. 3

   Let the barbell hang in front of you with your arms fully extended.

4. 4

   Pull the barbell up towards your chest, keeping your elbows close to your body.

5. 5

   Squeeze your shoulder blades together at the top of the movement.

6. 6

   Lower the barbell back down to the starting position.

7. 7

   Repeat for the desired number of repetitions.