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
Common Mistakes
Common mistakes content is coming soon.
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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