The unilateral row is a machine-based exercise targeting the upper back. It involves pulling a arm with one side of the body at a time, focusing on the upper back muscles while also engaging the bicep and forearms. This exercise is performed on a machine, providing stability and controlled resistance.
Also Works
BicepsForearms
How to Perform
1
Adjust the seat height and position yourself facing the machine.
2
Grasp the handles with an overhand grip and keep your back straight.
3
Pull the handles towards your body, squeezing your shoulder blades together.
4
Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Pull the handle toward your lower ribcage, not your shoulder, to maximize upper back and lat activation.
•Keep your torso square to the machine and avoid rotating to cheat the weight up.
•Pause for a full second at peak contraction and actively squeeze your shoulder blade toward your spine.
Common Mistakes
•Using body momentum by rocking the torso back and forth instead of isolating the back muscles.
•Shrugging the shoulder up during the pull instead of keeping it depressed and retracted.
•Rushing the eccentric phase and letting the weight stack slam between reps.