Target Muscle

    Upper Back

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    BackMachine

    Unilateral Row

    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. 1

      Adjust the seat height and position yourself facing the machine.

    2. 2

      Grasp the handles with an overhand grip and keep your back straight.

    3. 3

      Pull the handles towards your body, squeezing your shoulder blades together.

    4. 4

      Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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