ALL LEVELS / unilateral back workout / 30 minutes
Equipment: Gym bench, dumbbells, lat pulldown machine & cable row machine
Research suggests that our preference for the left or right hand is likely determined before we’re even born. Most of us are naturally stronger and more coordinated on one side, but that doesn’t mean we should neglect the weaker one. That’s where unilateral training comes in.
Training one side at a time is crucial for correcting muscle imbalances, enhancing core stability, and developing functional strength. It can also help reduce the risk of injury and enhance balance.
That’s exactly what you’ll achieve with this unilateral back workout. The session includes 4 exercises, performed for 8 to 10 reps per side, 3 sets each, with 1 minute of rest between sets and exercises. All combined, this workout should take you around 30 minutes to complete.
- Single-arm dumbbell row
- Single-arm lat pulldown
- Single-arm seated cable row
- Single-arm dumbbell pullover
Let’s improve your unilateral strength!
WORKOUT SETUP
- 4 exercises
- 8 to 10 reps
- 3 sets
- 1 minute rest between exercises and sets.
- Equipment: Gym bench, dumbbells, lat pulldown machine & cable row machine
WORKOUT EXERCISE LIST
3 sets
1 – Single-arm dumbbell row
8 to 10 reps
- Place your left knee and hand on a bench for support.
- With your right hand, grab a dumbbell and let it hang directly below your shoulder.
- Pull the dumbbell toward your hip, keeping your elbow close to your body.
- Pause and squeeze at the top, then lower it back with control.
- Repeat 8 to 10 times before switching sides.
2 – Single-arm lat pulldown
8 to 10 reps
- Sit at the lat pulldown machine and secure your thighs under the pads.
- Grab the handle with one hand using a neutral or overhand grip.
- Keep your chest lifted and pull the handle down toward your side, driving your elbow toward your ribcage.
- Pause briefly at the bottom, squeezing your back muscles.
- Slowly return to the starting position with control.
- Repeat 8 to 10 times before switching sides.
3 – Single-arm seated cable row
8 to 10 reps
- Sit at a cable row machine and place your feet firmly on the platform.
- Grab the handle with one hand and sit tall with your back straight.
- Pull the handle toward your torso, keeping your elbow close to your body and your shoulders square.
- Squeeze your back at the end of the movement.
- Extend your arm slowly back to the starting position.
- Repeat 8 to 10 times before switching sides.
4 – Single-arm dumbbell pullover
8 to 10 reps
- Lie on a bench holding a dumbbell with one hand, arm extended above your chest.
- Keep your core engaged and a slight bend in your elbow.
- Slowly lower the dumbbell back behind your head in a controlled arc.
- Once you feel a stretch through your lats, pull the weight back to the starting position.
- Maintain control throughout the movement.
- Repeat 8 to 10 times before switching sides.
Unilateral back workout: completed. Time to choose your next challenge.
- 20-min total strength workout
- 22-min lower-body strength workout
- 40-min unilateral strength workout
- 40/20 interval strength workout
- 35-min back strength workout
- 25-min Smith machine leg workout
- 20-min EMOM upper-body workout
- 30-min arm strength workout
- 20-min lower-chest strength workout
- 20-min HIIT push workout
- 20-min upper back workout
- 25-min dumbbell upper-body strength
