Smart Workout Diary

Machine Unilateral Row

The machine unilateral row is a single-arm pulling exercise performed on a rowing machine. It primarily develops the lats and upper back while also training the biceps and rear shoulders, helping build balanced back strength and side-to-side control.

Demonstration

Machine Unilateral Row — demonstration 1
Machine Unilateral Row — demonstration 2

Instructions

  1. Set up the machine so the chest pad, seat, and handle allow a stable position and a comfortable full reach with one arm.
  2. Sit tall with your chest supported, feet planted, and grasp one handle with a neutral wrist. Keep the unused arm relaxed.
  3. Begin with the working shoulder down and away from your ear, allowing the arm to extend without rounding your lower back.
  4. Pull the handle toward your lower ribs by driving the elbow back and slightly toward your hip. Keep your torso still against the pad.
  5. Pause briefly when the elbow reaches the end of a comfortable range, squeezing the back without shrugging.
  6. Return slowly until the arm is extended under control, then complete all repetitions on one side before switching sides.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbow rather than curling the handle with your hand; this keeps the focus on the back.
  2. Use a load that permits a controlled return. Do not let the weight stack pull your shoulder forward abruptly.
  3. Keep the torso supported and avoid twisting or using momentum to finish the repetition.
  4. Exhale as you pull and inhale as you return. Stop short of any painful range of motion.
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