Unilateral row bench
A unilateral pulling exercise performed with one knee and hand supported on a flat bench to isolate the upper back and lats while minimizing lower back strain.
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- Place your right knee and right hand flat on a bench, keeping your torso parallel to the floor and your spine in a neutral alignment.
- Plant your left foot firmly on the floor and hold a dumbbell in your left hand, letting it hang straight down with a fully extended arm.
- Pull the dumbbell upward toward your hip, keeping your elbow tucked close to your body and squeezing your shoulder blade at the top of the movement.
- Lower the weight under control back to the starting position, fully extending your arm without letting your shoulder sag or drop.
- Complete all repetitions on one side before switching your stance and hand placement to perform the exercise on the opposite side.
Muscles worked
Latissimus dorsiRhomboidsTrapeziusRear deltoidsBiceps brachii
Form tips
- Pull the weight toward your hip rather than straight up to your chest to maximize latissimus dorsi recruitment.
- Keep your neck in a neutral alignment by looking at the bench a few inches in front of your supporting hand.
- Engage your core throughout the movement to prevent your hips and torso from rotating as you lift.
Common mistakes
- Using momentum or jerking the weight up, which reduces muscle activation and increases injury risk.
- Flaring the elbow out wide, which shifts the focus away from the lats and onto the shoulder joint.
- Rounding the lower back, which puts unnecessary stress on the lumbar spine.
FAQ
How many reps and sets should I perform?
For muscle growth and strength, perform 3 to 4 sets of 8 to 12 controlled repetitions per side.
Why should I pull the dumbbell toward my hip instead of my chest?
Pulling toward the hip creates a natural arc that aligns with the muscle fibers of the lats, reducing excessive bicep involvement.
Is it normal to feel this in my lower back?
No. If you feel lower back strain, ensure your spine is flat, your core is braced, and you are not twisting your torso to lift the weight.
