Lever Single-Arm Low Row

1. Positioning:
- Adjust the seat height of the lever machine so that your feet can comfortably reach the footplate while keeping your knees slightly bent.
- Sit on the machine with your back firmly against the backrest.
- Place one foot on the footplate and the other foot flat on the ground.
- Grasp the handle with one hand (the arm you will be using) and ensure your grip is firm but comfortable.

2. Starting Position:
- Lean slightly forward with your torso to engage your core.
- Allow your arm holding the handle to extend fully towards the machine, keeping your shoulder down and relaxed.
- Your other arm should remain by your side or resting on your thigh.

3. Movement:
- Begin the movement by pulling the handle towards your torso, focusing on using your back and shoulder muscles.
- Keep your elbow close to your body as you row the handle towards your waist.
- Squeeze your shoulder blades together at the end of the movement.

4. Return:
- Slowly extend your arm back to the starting position, maintaining control throughout the movement.
- Do not let the weights rest completely; maintain slight tension on the muscles.

5. Repetitions:
- Aim for 10-15 repetitions per arm for 2-3 sets, resting briefly between sets.

6. Form Tips:
- Keep your back straight and avoid leaning too far forward or backward.
- Engage your core throughout the exercise to stabilize your body.
- Focus on a smooth, controlled motion rather than using momentum.

7. Switching Arms:
- Once your set is complete on one side, switch to the other arm and repeat the process.