Lever Unilateral Row
Expert Advice
Keep your torso stationary throughout the exercise and focus on pulling with your back muscles rather than your arms.
How-to-do Steps
- Stand next to the leverage machine and grasp the handle with one hand.
- Place your opposite foot slightly forward for balance.
- Keep your back straight and slightly bend your knees.
- Pull the handle towards your waist, squeezing your shoulder blade at the end of the movement.
- Slowly extend your arm to return to the starting position.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Lever Unilateral Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms5%
Chest5%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever Unilateral Row work?
Lever Unilateral Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Unilateral Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever Unilateral Row suitable for beginners?
Lever Unilateral Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
