Unilateral Back Exercises

What is unilateral training?

Unilateral exercises are exercises where both sides of the body work independently of each other. Instead of using a single barbell or a machine where both arms work together, unilateral exercises involve the use of dumbbells, kettlebells, or cables. This means the weaker side can't hide, as both sides have to work equally hard. This approach builds strength and reduces muscle imbalances, which can help reduce the risk of injury.

Imagine a barbell: both sides of the body are holding the same bar. The dominant side, naturally stronger, can do more of the work, thus accentuating an existing imbalance. This is why many bodybuilders struggle to lift as much weight with dumbbells as with a barbell.

What are unilateral back exercises?

Unilateral back exercises are designed to work the back muscles while engaging both sides of the body independently. These exercises are often performed with dumbbells, kettlebells, or cables. While there are a few unilateral back exercises with a barbell, they are less common.

The Benefits of Unilateral Back Exercises

Unilateral back exercises offer many advantages over bilateral exercises (which use both sides of the body to move a single load):

1. Strength Balancing: These exercises work on strength imbalances, allowing the weaker side to catch up with the stronger side.
2. Reduced Injury Risk: By eliminating the obvious gap between strength and capacity, unilateral exercises reduce the risk of injury.
3. Better Performance: By eliminating weak points in your physiology, you will become a better athlete because you will be more balanced and stronger.

By regularly incorporating unilateral back exercises into your workout routine, you can effectively work your back muscles on both sides of your body, improve your muscular balance, and reduce the risk of injury.

Here are some unilateral exercises

1. One-Arm Lat Pulldown: Use a cable machine with a V-handle or a single-arm handle. Pull the handle down to work one side of your back at a time.

2. One-Arm Dumbbell Rows: Place one knee and one hand on a bench and use the other hand to grasp a dumbbell. Pull the dumbbell upward toward your hip, contracting your back muscle. Repeat on the other side.

3. One-Arm Seated Cable Row: Use a cable machine with a one-arm handle. Pull the handle toward your abdomen while keeping your back straight.

4. One-Arm Incline Bench Dumbbell Row: Lie face down on an incline bench with a dumbbell in one hand. Pull the dumbbell toward your hip while keeping your back straight.