Unlike unilateral row exercises, bilateral vertical and horizontal stretching exercises such as bent-over chin-ups on barbell rows, and seated rows often get the love and attention. Because this is where the advantage lies due to the fact that you will lift more weight.
It’s a shame that unilateral row exercises are either overlooked or forgotten because they have so many benefits, including increasing upper body strength, reducing strength imbalances between sides, and wrists. and increased grip strength in the arms.
Here we’ll learn about tricep anatomy and function, why upper back strength is important, and three great unilateral row exercises to improve your upper back—rowing is essential for growth.
Upper Back Anatomy and Functions
Lots get all the love right there but don’t sleep on the two muscles between your shoulder blades which we’ll dive into below.
rhomboids: The rhomboids begin at the cervical vertebra, run diagonally down the back, and attach to the inside of the scapula. Their main actions are:
- Scapula adduction (shoulder blades come together)
- Scapula internal rotation (rolling down from overhead press or lateral raise)
- Scapula elevation (occurs when raising your shoulder)
Trapezius: The trapezius (upper, middle and lower) is a large flat triangular muscle that sits on either side of your scapula, on the upper and middle back. It originates from the cervical spine and inserts into all 12 thoracic vertebrae. Their main actions are:
- Scapula adduction
- Scapula elevation
- Scapula upward rotation (this occurs during abduction to allow the shoulder joint to move upward during lateral raises and overhead presses)
Why is upper back strength important?
There are plenty of reasons why this topic could be an article in itself, but here are a few brief reasons why upper back strength is important 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 moves away from you.
- A solid upper back prevents the barbell back squat from turning into a good morning.
- An attached upper back supports and controls the path of the bar during the bench press.
Top 3 Unilateral Row Exercises for Back Strength
These aren’t the lopsided rows of your garden because if you want them, you’ve come to the wrong place. The three exercises below will challenge your stability and improve your upper back strength.
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