Description

The lever unilateral row is a unilateral back exercise that targets the lats and upper back muscles.

Starting Position

Sit on the row machine with your chest against the pad, grab the handle with one hand, and keep your back straight.

Technical Execution

Pull the handle towards your waist while keeping your elbow close to your body, then slowly return to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arm at the bottom of the movement and squeezing your back muscles at the top.

Variations

Variations include using different grips, adjusting the seat height, or incorporating pauses at different points of the movement.

Common Mistakes

Common mistakes include using momentum instead of controlled movements, rounding the back, and not fully extending the arm during the rowing motion.

Practical Advice

Focus on engaging the back muscles throughout the movement, maintain a stable core, and use a weight that allows for proper form.

Additional Notes

This exercise can help improve back strength, stability, and muscle balance in the upper body.

Difficulty Level

Intermediate

Equipment Needed

Leverage Machine

Primary Muscles

lats

Secondary Muscles