The Lever Unilateral Row is a strength training exercise that targets the muscles in the back, shoulders, and arms. It is typically performed using a lever machine, which allows you to isolate each side of the body and focus on unilateral movement.
How to perform
Step-by-step instructions for the Lever Unilateral Row:1. Adjust the lever machine so that the handle is set at an appropriate height for you to reach comfortably while sitting or standing.
2. Grab the handle with one hand and position yourself facing the lever machine, holding onto the handle with an overhand grip.
3. Keep your back straight, core engaged, and shoulders relaxed. Your feet should be shoulder-width apart.
4. Pull the handle towards your body by bending your elbow and squeezing your shoulder blade towards your spine. Keep your arm close to your body as you pull.
5. Pause at the top of the movement, then slowly lower the handle back to the starting position with control.
6. Repeat for the desired number of repetitions on one side before switching to the other side.
7. Remember to keep your movements slow and controlled, focusing on engaging the muscles in your back and shoulders throughout the exercise.
8. To increase the intensity of the exercise, you can adjust the weight on the lever machine or increase the number of repetitions.
Overall, the Lever Unilateral Row is an effective exercise for building strength in the back and shoulders while also improving balance and stability on each side of the body.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.