Lever Unilateral Row
Sculpt a strong, balanced back with the Lever Unilateral Row. This exercise effectively targets your lats, rhomboids, and traps for improved posture and
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Unilateral Row
Lever One Arm Lateral High Row
Back · Infraspinatus · Leverage machine
Lever Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Lateral Wide Pulldown
Back · Latissimus Dorsi · Leverage machine
Lever Seated Row
Back · Infraspinatus · Leverage machine
Description
The Lever Unilateral Row is a strength training exercise that targets the back muscles, especially the latissimus dorsi. It involves pulling a lever towards the body while seated.
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How to do Lever Unilateral Row
- 01Setup
Adjust the seat height so your chest is firmly against the pad and the handle is within comfortable reach without straining. Ensure your feet are flat on the floor or footrests for stability.
- 02Setup
Grasp the single handle with an overhand or neutral grip, depending on the machine, keeping your arm extended but not locked. Brace your core and keep your back straight.
- 03
Initiate the pull by retracting your shoulder blade, then drive your elbow backward towards your hip, pulling the handle towards your lower rib cage. Focus on squeezing your back muscles, especially your latissimus dorsi, at the peak contraction.
- 04
Slowly and with control, extend your arm back to the starting position, allowing your shoulder blade to protract fully. Resist the urge to let the weight snap back.
- 05
Complete all repetitions on one side before switching to the other arm to maintain muscle balance and focus.
Tips
- To maximize lat activation, imagine driving your elbow directly towards your hip pocket rather than just pulling the handle with your arm.
- Keep your chest pressed firmly against the pad throughout the movement to isolate your back muscles and prevent your torso from twisting.
- Control the eccentric (lowering) phase for 2-3 seconds, allowing your back muscles to fully stretch under tension before initiating the next pull.
- Avoid using momentum or swinging your torso to pull the weight; focus on a deliberate, controlled movement driven by your back muscles.
Common mistakes
- Many people round their lower back during the pull; instead, maintain a neutral spine and keep your core engaged to protect your lumbar region.
- Over-rotating your torso to pull more weight reduces target muscle activation; instead, keep your chest firmly against the pad and minimize trunk rotation.
- Elevating your shoulders towards your ears during the pull can engage your traps too much and strain your neck; instead, depress your shoulders down and back throughout the movement.
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What muscles does Lever Unilateral Row work?
Lever Unilateral Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Lever Unilateral Row good for beginners?
Lever Unilateral Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Unilateral Row?
You need Leverage machine to perform Lever Unilateral Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Unilateral Row?
To maximize lat activation, imagine driving your elbow directly towards your hip pocket rather than just pulling the handle with your arm. Keep your chest pressed firmly against the pad throughout the movement to isolate your back muscles and prevent your torso from twisting. Control the eccentric (lowering) phase for 2-3 seconds, allowing your back muscles to fully stretch under tension before initiating the next pull. Avoid using momentum or swinging your torso to pull the weight; focus on a deliberate, controlled movement driven by your back muscles.
What are common mistakes when doing Lever Unilateral Row?
Many people round their lower back during the pull; instead, maintain a neutral spine and keep your core engaged to protect your lumbar region. Over-rotating your torso to pull more weight reduces target muscle activation; instead, keep your chest firmly against the pad and minimize trunk rotation. Elevating your shoulders towards your ears during the pull can engage your traps too much and strain your neck; instead, depress your shoulders down and back throughout the movement.
Related exercises
Lever T bar Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Alternating Narrow Grip Seated Row (plate loaded)
Back · Infraspinatus · Leverage machine
Lever Reverse Grip Vertical Row
Back · Infraspinatus · Leverage machine
Lever One Arm Seated Row (Seated row machine)
Back · Infraspinatus · Leverage machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store