Lever Unilateral Row
Strengthen your back, one side at a time! The Lever Unilateral Row builds balanced muscle and power.
The Lever Unilateral Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: seated row machine.
Required Equipment
Lever Unilateral Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Lever Unilateral Row Variations and Alternatives
How to do the Lever Unilateral Row
Position yourself on the lever row machine, placing your chest against the pad and grabbing the handle with one hand while the other hand stabilizes your torso on the machine.
Start with your arm fully extended, ensuring that your shoulders are squared and your back is straight.
Exhale and pull the handle towards your torso while keeping your elbow close to your body, contracting your back muscles as you do so.
Pause briefly at the top of the motion with the handle close to your torso.
Inhale as you slowly lower the weight back to the starting position, controlling the descent to maximize muscle engagement.
Repeat the movement for the desired number of repetitions and then switch to the other arm.
Make sure to maintain proper posture throughout the exercise and avoid using momentum or jerky movements. Adjust the weight to a level where you can perform the exercise with good form and control.
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Lever Unilateral Row FAQs
What muscles does the Lever Unilateral Row work?
The Lever Unilateral Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Lever Unilateral Row?
Seated row machine.
Is the Lever Unilateral Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Unilateral Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lever Unilateral Row variations and alternatives?
Similar exercises include the Alternating Lever Pullover, Lever Seated Single-Arm Narrow-Grip Row, Lever Bent-Over Low Row and Lever Neutral-Grip Bent-Over Row.
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