Unlike unilateral row exercises bilateral vertical and horizontal pulling exercises like chin-ups bent over barbell rows, and seated rows often get all the love and attention. Because this is where the gains are due to the fact you’ll lift more weight.
It’s a shame that unilateral row exercises either get neglected or forgotten because they have many benefits, including increased upper-body strength, reduced strength imbalances between sides, and increased grip strength in the wrist and forearms.
Here we’ll geek out on little anatomy and function, why upper back strength is essential, and three great unilateral row exercises to beef up your upper back—got to row to grow, baby.
Upper Back Anatomy and Functions
The lats get all the love back there but don’t sleep on the two muscles between your shoulder blades which we’ll dive into below.
Rhomboids: The rhomboids start from the cervical vertebra, run diagonally down the back, and attach to the inside of the scapula. Their primary movements are:
Scapula Inward Rotation (rotating down from an overhead press or lateral raise)
Scapula Elevation ( happens when shrugging your shoulder up)
Trapezius: The trapezius (upper, middle, and lower) is a large flat triangular muscle that sits on both sides of your scapula, upper and mid-back. This originates from the cervical spine and is inserted into all 12 thoracic vertebrae. Their primary movements are:
Scapula Adduction
Scapula Elevation
Scapula Upward Rotation (this happens during abduction to allow the shoulder joint to raise up during lateral raises and overhead presses)
WHY UPPER BACK STRENGTH IS IMPORTANT
There are enough reasons that this topic can be an article by itself, but here are a few brief reasons why having a strong upper back is vital and why you should train it with unilateral row exercises.
It keeps the spine neutral when you deadlift or squat and reinforces good lifting posture with rows and presses.
An engaged upper back keeps the barbell close to you when you deadlift because bad things happen when the barbell gets away from you.
A solid upper back prevents a barbell back squat from turning into a Good morning.
An engaged upper back supports and controls the bar path while bench pressing.
These are not your garden variety unilateral rows because if you want those, you have come to the wrong place. The three exercises below will challenge your stability and improve your upper back strength.
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Unilateral TRX Row with Offset Kettlebell Hold
The unilateral TRX row with offset KB hold takes the standard TRX row up a few notches. This exercise will build serious upper back strength on both sides while training one side, correct strength imbalances between sides, and provide many core stability benefits. Don’t load too heavy at the beginning to get accustomed to the movement.
Benefits: strengthens upper back strength imbalances between sides and improves lateral stability.
How to do it: Hold one TRX handle, place your feet at an appropriate intensity, and get a light KB into the rack position. Keep your torse front on, shoulders down, and chest up. Then row towards the anchor point until the elbow is level with your torso. Slowly lower down and repeat.
Programming suggestion: 3 to 4 sets of 8 to 12 reps per side work well as part of your accessory training.
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Deadstop Row
The deadstop row doesn’t look like much but wait to try it because this could be the granddaddy of all unilateral rows. Not only will the deadstop row iron out imbalances between sides, but it also gives you significant anti-rotary core benefits. But wait, there is more. Here, you’ll go through a more extensive range of motion, and because of the pause on the floor to rest your grip, you’ll be able to go heavier than other unilateral variations.
Benefits: When you stop and pause on the floor, this removes the muscle’s stretch reflex, so you have to work harder to row it up.
How to do it: Put on hand on a weight bench with a heavy dumbbell by your feet. Hinge down, firmly grip the dumbbell, and get your shoulders down and chest up. Feeling the stress in your hamstrings, not your low back, row it toward your hip and lower with control until it reaches the floor. Reset and repeat.
Programming suggestion: Depending on your goal, 3 to 4 sets of between 6 to 15 reps work best. Go heavier with fewer reps and lighter with more reps.
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Meadows Row
It’s challenging to compile a list of unilateral rows and not include the meadows row. Invented by former IFBB bodybuilder and coach John Meadows, this landmine exercise allows you to go hard and heavy on the upper back while training the hard-to-reach lower lats. Unlike the other two exercises on this list, the meadows row has significant grip strength benefits because you’re holding the fat end of the barbell. It could be the unilateral row with the lot.
Benefits: It increases your overall grip strength because you’re holding the fat end of the barbell and adds beef to your upper back and lower lats. The angle and arc of the landmine allow you to go heavier too.
How to do it: Start side onto the landmine with a staggered stance and grip the fat end of the barbell with an overhand grip. Then rest your non-working forearm on your forward leg and raise up the inside hip. Then row the elbow behind the body while retracting your shoulder blades and pulling the barbell handle towards your back hip. Slowly lower down and reset and repeat.
Programming suggestion: Perform this early in your accessory routine for 3 to 4 sets of 6 to 12 reps.
