TETSUMachine Unilateral Row
The Machine Unilateral Row is a leverage machine exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Machine 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.
Common questions
What muscles does the Machine Unilateral Row work?
The Machine Unilateral Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Machine Unilateral Row?
You need a leverage machine to perform the Machine Unilateral Row.
How many sets and reps of the Machine Unilateral Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Unilateral Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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