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Unilateral Row

A one-arm machine row with independent lever arms that lets you train each side of the back separately, exposing and correcting left-right strength gaps.

BackMachineHorizontal pull
GoLightWeight medialever-unilateral-row

Demonstration coming soon

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Primary

Latissimus dorsi

Secondary

RhomboidsRear deltoidsBicepsObliques

Equipment

Machine

Pattern

Horizontal pull

Setup

  1. 01Set the seat so the handle lines up with your lower chest.
  2. 02Press the chest into the pad and plant both feet.
  3. 03Grip one handle with a neutral grip, arm fully extended.
  4. 04Rest the free hand on the frame or thigh for stability.

Execution

  1. 01Pull the handle back by driving the elbow behind the torso.
  2. 02Let the working-side shoulder blade retract fully at the top.
  3. 03Lower under control to a full protracted stretch.
  4. 04Finish all reps on one side, then switch arms.

Checkpoints

  • -Torso stays square to the pad; no twisting to gain range.
  • -The working shoulder blade moves through full protraction and retraction.
  • -Elbow tracks close to the body.
  • -Both sides use the same load and rep count.

Common mistakes

  • -Rotating the trunk to yank the weight back.
  • -Starting with the stronger side and matching reps downward.
  • -Cutting the stretch short at the bottom.
  • -Letting the free-side shoulder hike or brace asymmetrically.

Programming notes

  • -Use 3 sets of 10 to 12 reps per side, starting with the weaker arm.
  • -Great as a second row after a heavy bilateral pull to address imbalances.
  • -The extra reach at the bottom makes slow 3 second eccentrics especially productive.

Related exercises

One-Arm Bent Over Row

Barbell / Back

Bent-Over One-Arm Dumbbell Row

Dumbbell / Back

One-Arm Cable Bent Over Row

Cable / Back

Seated Row

Machine / Back

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play