Lever Unilateral Row
Learn how to do the Lever Unilateral Row with proper form and technique. This leverage machine exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.
How to Do the Lever Unilateral Row
Follow these steps to perform the Lever Unilateral Row with correct form:
- 1Adjust the seat height and position yourself facing the machine.
- 2Grasp the handles with an overhand grip and keep your back straight.
- 3Pull the handles towards your body, squeezing your shoulder blades together.
- 4Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position.
- 5Repeat for the desired number of repetitions.
Lever Unilateral Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Lever Unilateral Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
lever reverse grip vertical row
lever alternating narrow grip seated row
lever t-bar reverse grip row
lever t bar row
lever reverse t-bar row
lever high row
Frequently Asked Questions
What muscles does the Lever Unilateral Row work?
The Lever Unilateral Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Lever Unilateral Row?
The Lever Unilateral Row requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Lever Unilateral Row with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lever Unilateral Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Lever Unilateral Row?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Lever Unilateral Row best for?
The Lever Unilateral Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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