About this exercise
The Lever Unilateral Row is a machine-based pulling exercise performed one arm at a time. Training each side independently helps correct muscle imbalances and allows a greater range of motion compared to bilateral rowing.
Machine One-Arm Row
Step by step instructions, muscle activation and variants for the Machine One-Arm Row.
MediumRear shouldersTrapezius
How to Perform
- Adjust the seat and chest pad so you can comfortably reach the handle with one arm
- Sit facing the machine and brace your chest against the pad
- Grip the handle with one hand using a neutral or overhand grip
- Pull the handle toward your hip by driving your elbow back and squeezing your lat
- Hold the contraction briefly at the end of the range
- Slowly return the handle to the starting position with full arm extension
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest
About the Machine One-Arm Row
The Machine One-Arm Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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