Lever Unilateral Row Exercise Guide

Lever Unilateral Row gif

Exercise Profile

Target
Latissimus Dorsi
Equipment
Leverage machine
Body Part
Back
Primary Muscle
Latissimus Dorsi
Secondary Muscles
Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus, Teres Major
Intensity
medium
Category
strength
Skill Level
intermediate
Estimated Calories
5.5
Alternate Names
Single Arm Row, Unilateral Row

Visualised Target Muscle Groups

Front

Body muscles front

Back

Body muscles back

How to: Lever Unilateral Row

  1. Adjust the machine to fit your body size.
  2. Sit on the machine with one knee on the support pad.
  3. Grip the handle with the opposite hand and pull towards your waist.
  4. Ensure your back is straight and core is engaged as you pull the weight.
  5. Return to start position and repeat for the desired number of repetitions.

Common Mistakes

  • Overextending the back during the exercise.
  • Using momentum instead of muscle control.
  • Not keeping the elbow close to the body.

Modifications

  • Use a lighter weight to practice form.
  • Perform the exercise seated or with back support if necessary.

Tips

  • Maintain a neutral spine while rowing.
  • Engage your core to stabilize your body during the movement.
  • Pull the handle towards your body in a controlled manner.

Tags

back
strength
lat pull
unilateral
rowing
machine

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