Lever Unilateral Row

Muscles worked

Setup

1. Set the cable pulley to mid-torso height and attach a single D-handle.
2. Stand facing the machine with a staggered stance, placing the foot opposite to the working arm forward for maximum stability.
3. Grasp the handle with a neutral grip (palm facing inward) and step back until the weight stack rises and your arm is fully extended.
4. Engage your core, keep your chest upright, and maintain a slight bend in your knees.

How to do it

1. Exhale as you pull the handle toward your lower ribs by driving your elbow back and slightly down toward your hip.
2. Retract your shoulder blade fully at the end of the movement, ensuring your torso remains square to the machine.
3. Inhale and slowly return the handle to the starting position, allowing the weight to stretch the lat without losing tension in the shoulder.
4. Maintain a controlled tempo, focusing on a two-second eccentric (lowering) phase.

Form checklist

• Keep your shoulders square; do not allow the weight to pull your shoulder forward or twist your torso.
• Drive the movement with your elbow rather than pulling primarily with your hand.
• Maintain a 'proud chest' and neutral spine throughout the entire range of motion.
• Ensure the non-working arm is held at your side or on your hip to prevent counter-balancing momentum.

Pro tips

• Think of your hand as a hook and focus on the mind-muscle connection with your lat to minimize bicep takeover.
• At the end of the eccentric phase, allow the shoulder blade to protract (reach forward) slightly to maximize the stretch on the lats and trapezius.

Make it harder

• Add a 2-second isometric pause at the point of peak contraction to increase time under tension.
• Perform the exercise from a half-kneeling position to remove leg stability and force the core to work harder.

Frequently asked

What muscles does the lever unilateral row work?

The lever unilateral row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever unilateral row?

The lever unilateral row uses cable.

Is the lever unilateral row good for beginners?

The lever unilateral row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius