# Unilateral Row - Forge Exercise Library

## Quick Answer

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.

**Details:**
- **Body Part:** Back
- **Equipment:** Machine
- **Target Muscle:** Upper Back
- **Secondary Muscles:** Biceps, Forearms
- **Difficulty:** Beginner
- **Category:** Strength

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## How to Perform Unilateral Row

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.

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## Browse Related Exercises

- **[More Back Exercises](https://forgetrainer.ai/exercises/back)**
- **[More Machine Exercises](https://forgetrainer.ai/exercises/equipment/machine)**
- **[More Upper Back Exercises](https://forgetrainer.ai/exercises/muscle/upper-back)**

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