Lever Unilateral Row
Also known as: machine unilateral row
Lever Unilateral Row trades complexity for a thicker, wider upper back, and it pairs well with a heavy row.
How to do Lever Unilateral Row
- Adjust the seat height and position yourself facing the machine.
- Grasp the handles with an overhand grip and keep your back straight.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Lever Unilateral Row Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add one plate only when the full range stays smooth.
Common Lever Unilateral Row Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Lever Unilateral Row
Swap Lever Unilateral Row For
Lever Unilateral Row — Frequently Asked Questions
How do you do the Lever Unilateral Row?
Adjust the seat height and position yourself facing the machine. Grasp the handles with an overhand grip and keep your back straight. Pull the handles towards your body, squeezing your shoulder blades together. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Unilateral Row work?
The Lever Unilateral Row primarily targets the upper back. It is classified as a back exercise and is performed with a leverage machine.
How many sets and reps of the Lever Unilateral Row should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Unilateral Row good for beginners?
Yes. The Lever Unilateral Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lever Unilateral Row?
Try the Inverted Row Bent Knees, Barbell Reverse Grip Incline Bench Row or the Smith Narrow Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Unilateral Row the same as the machine unilateral row?
Yes. The Lever Unilateral Row is also commonly called the machine unilateral row. Different gyms and training programs label it differently, but "machine unilateral row" refer to this same movement.
