By training one side of the body independant of the other, you can bring lagging muscle groups up to your more dominant. This exercise is similar to a dumbbell row. However, the big difference being in that with the "Spider Row" machine or using the "granade" attachment for a barbell, you can work the posterior chain muscles in a more controlled manner and through varied angles.
PRIMARY MUSCLES TARGETED
Latisimus Dorsi (Back)
Posterior Deltoids (Rear Shoulder)
Rhomboids (Mid-Back)
Trapezius
STABILIZER MUSCLES
Erector Spinae (Lower Back)
Obliques
Rectus Abdominis (Abs)
Core
SET UP FOR THE UNILATERAL ROW
- Place the desired amount of weight on the spider row machine or barbell attached to a grenade attachment
- Stand in front of the bar in a "Forward Lunge Stance." with the leg outside from the weight forward and bent approx 45 degrees similar to a set up for a dumbbell row
- Lean forward placing your elbow on the forward leg. Place your body weight on the forward leg.
- Keep a neutral spine by maintaining a straight back and head in line with your hips and shoulders.
EXECUTION OF UNILATERAL ROW
- Grasp the bar with the hand closet to the machine (The opposite hand from the one resting on your forward knee.)
- While maintaining a bent over posture, pull the bar up toward your chest.
- Slowly lower the bar back to the starting position being careful to maintain a stable back and not rock the weight
- The range of motion and execution will be similar to a dumbbell row.
- Be sure to keep your abdominals tight and focus on pulling with the upper back, and shoulders.
TIPS
- Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2 . Initiate the lift with a straight back and maintain a tight core. - Work through a full range of motion by dropping the shoulder as you lower the weight rather than rotating at the waist which may cause lower back injury.
- This is one of those exercise where I strongly recommend having a certified personal trainer demonstrate as well as spot you.
**Do not attempt this exercise if you have a pre-existing back issue!
***Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.