زیر بغل تک خم با سیمکش ، زیر بغل اره ای با سیمکش ،Unilateral Row

Steps :

۱٫) Start off setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand.

۲٫) Bend down slightly with your back and then once in position, elevate the handle up towards your side, squeezing your back and lat muscles, and hold for a count.

۳٫) Return back to the starting position.