Lever Unilateral Row

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.