Type of exerciseCompound

Muscles usedAbs, biceps, lats, lower back, trapz


Working your back is essential for your posture, having a broad and powerful back. It is very important to vary angles and work exercises to optimize your muscles.

This compound movement will work primarily on your upper back muscles. Also secondary muscles such as : abdominals, biceps, lumbar and traps.

Rowing allows you to better isolate the upper back and allow better movement in the shoulder joint. This exercise is for intermediate practitioners only.

We advise you to train on guided machines for beginners to prepare your backs to the rowing bar.

Like all your bodybuilding exercises, it is important to optimize your diet plan.

This is the instructions for the unilateral rowing bar and how to do

  • (Read the instructions, tips and tricks, and watch the video several times before doing the exercise).
  • 1. Set the load on a single bar (T-bar) that you will pull unilaterally (on one side only).
  • 2. Place the feet at the end of the bar with a pelvis width spacing.
  • 3. Do a hip flexion according to your flexibility : that is to say, bend the bust forward by tilting your pelvis backwards and keeping the back flat (straight without bending it).
  • 4. Then do a knee flexion until the hand is able to catch the bar. You have your back flat and leaned, your eyes aligned with your position, your hips and knees bent.
  • 5. Raise the bar to your chest by pulling your elbow backwards.
  • 6. Then return to the initial position by extending the arm and holding the bar as much as possible.
  • 7. Continue your series by repeating the movement.

The unilateral rowing bar : several techniques, tips and advice

  • 1. We advise you to control the hip flexion before performing this movement. If you are a beginner, practice first with a moderate weight or on a guided machine.
  • 2. Control the movement throughout the exercise.
  • 3. Do not use your back to raise the bar. Never pull with your back.
  • 4. Look in front of you, align your neck with the spine.
  • 5. Tighten your shoulder blades as you pull the bar.
  • 6. Throughout the exercise, the heels must remain anchored to the ground.
  • 7. Keep the elbow closest to the body to accentuate the contraction of the lats.

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