What muscles does the Lever Unilateral Row work?

The Lever Unilateral Row primarily targets the muscles of your upper and mid-back, including the latissimus dorsi, rhomboids, and trapezius. It also engages your biceps and rear deltoids as secondary movers, helping to improve pulling strength and posture.

Do I need a specific machine for the Lever Unilateral Row?

This exercise requires a lever or plate-loaded strength machine designed for unilateral rows. If you don’t have access to one, you can perform a similar movement with a single-arm dumbbell row or use a cable machine with a single handle attachment.

Is the Lever Unilateral Row suitable for beginners?

Yes, it’s a beginner-friendly exercise because the machine provides stability and guides your movement. Start with a lighter weight to learn proper form, keeping your back straight and core engaged throughout each rep.

What are common mistakes to avoid when doing the Lever Unilateral Row?

Avoid rounding your back or shrugging your shoulders during the pull, as this reduces back muscle activation and increases injury risk. Also, don’t jerk the weight; maintain a controlled motion, focusing on squeezing your back muscles at the peak.

How many sets and reps should I do for the Lever Unilateral Row?

For general strength and muscle building, aim for 3–4 sets of 8–12 reps per arm. If your goal is endurance or toning, you can perform 2–3 sets of 12–15 reps with lighter resistance.

What safety tips should I follow for the Lever Unilateral Row?

Always adjust the machine seat and lever to match your body mechanics before starting. Keep a neutral spine, engage your core, and control both the lifting and lowering phases to prevent strain on your lower back.

Are there variations of the Lever Unilateral Row I can try?

You can increase the challenge by slowing the eccentric (lowering) phase or holding the contraction for 1–2 seconds at the top. Alternatively, try performing the exercise standing for more core engagement or switch to a bilateral row to work both sides simultaneously.

Lever Unilateral Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Position yourself with one knee and hand on the bench, grasping the machine handle with your free hand and keeping your back straight. Pull the handle toward your torso, keeping your elbow close to your body and squeezing your back muscles, then slowly return to the starting position. Maintain a neutral spine throughout the movement.

Step-by-Step Instructions

Adjust the machine to a comfortable height and load the desired weight.
Position yourself on the machine by placing one knee and the same-side hand on the bench for support, while the other foot remains firmly on the ground.
Grasp the handle with the free hand, ensuring a firm grip. Your arm should be fully extended, and your torso should be slightly bent forward, maintaining a neutral spine.
Begin the movement by pulling the handle towards your torso, keeping your elbow close to your body. Focus on squeezing your back muscles as you pull.
Pause briefly at the top of the movement when the handle is near your torso, ensuring maximum contraction in the back muscles.
Slowly return the handle to the starting position, fully extending your arm while maintaining control of the weight.
Repeat for the desired number of repetitions, then switch sides to work the other arm.

Explore more back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Lever One Arm Seated Row (Seated Row Machine)

Back

Strength Machine

Lever Seated Row

Back

Strength Machine

Dumbbell One-Arm Bent-Over Row

Back

Bench • Dumbbell

Barbell One-Arm Bent-Over Row

Back

Barbell

Frequently Asked Questions

What muscles does the Lever Unilateral Row work?: The Lever Unilateral Row primarily targets the muscles of your upper and mid-back, including the latissimus dorsi, rhomboids, and trapezius. It also engages your biceps and rear deltoids as secondary movers, helping to improve pulling strength and posture.
Do I need a specific machine for the Lever Unilateral Row?: This exercise requires a lever or plate-loaded strength machine designed for unilateral rows. If you don’t have access to one, you can perform a similar movement with a single-arm dumbbell row or use a cable machine with a single handle attachment.
Is the Lever Unilateral Row suitable for beginners?: Yes, it’s a beginner-friendly exercise because the machine provides stability and guides your movement. Start with a lighter weight to learn proper form, keeping your back straight and core engaged throughout each rep.
What are common mistakes to avoid when doing the Lever Unilateral Row?: Avoid rounding your back or shrugging your shoulders during the pull, as this reduces back muscle activation and increases injury risk. Also, don’t jerk the weight; maintain a controlled motion, focusing on squeezing your back muscles at the peak.
How many sets and reps should I do for the Lever Unilateral Row?: For general strength and muscle building, aim for 3–4 sets of 8–12 reps per arm. If your goal is endurance or toning, you can perform 2–3 sets of 12–15 reps with lighter resistance.
What safety tips should I follow for the Lever Unilateral Row?: Always adjust the machine seat and lever to match your body mechanics before starting. Keep a neutral spine, engage your core, and control both the lifting and lowering phases to prevent strain on your lower back.
Are there variations of the Lever Unilateral Row I can try?: You can increase the challenge by slowing the eccentric (lowering) phase or holding the contraction for 1–2 seconds at the top. Alternatively, try performing the exercise standing for more core engagement or switch to a bilateral row to work both sides simultaneously.