6 Best Unilateral Back Exercises to Build Muscle

If you’re looking for the best unilateral back exercises to focus more on your weaker side and correct strength imbalance, you’ve come to the right place.

In this article, I’ll show you some of the important single-arm back exercises that you can incorporate into your workout routine to train lats, traps, teres major, and infraspinatus, and build a proportional back from top to bottom.

6 Best Unilateral Exercises for Back to Even out Strength Imbalance

1. D-handle Lat Pull Down
2. Single-arm Seated Cable Rowing
3. Single-arm Landmine Row
4. One-arm Dumbbell Row
5. Cable Pulley Side Pulldown
6. Meadows Row

1. D-handle Lat Pull Down

The lat pulldown is one of the most popular exercises for developing the lats. This exercise works to build up the muscles in your back, as well as helps strengthen the biceps and forearms.¹ Snarr, Ronald MEd, CSCS*D1; Eckert, Ryan M. BS, CSCS, CPT2; Abbott, Patricia PsyD2. A Comparative Analysis and Technique of the Lat Pull-down. Strength and Conditioning Journal 37(5):p 21-25, October 2015. | DOI: 10.1519/SSC.0000000000000173, ²Buonsenso A, Di Fonza D, Di Claudio G, Carangelo M, Centorbi M, di Cagno A, Calcagno G, Fiorilli G. Electromyographic Analysis of Back Muscle Activation During Lat Pulldown Exercise: Effects of Grip Variations and Forearm Orientation. Journal of Functional Morphology and Kinesiology. 2025; 10(3):345. https://doi.org/10.3390/jfmk10030345

You can do lat pulldown with multiple accessories, such as a bar, V grip handle, and D handle. However, you need to use a D-handle to perform the unilateral lat pulldowns.

The D-handle lat pulldown helps you focus more on your weaker side. It is an excellent exercise to correct the strength imbalance in your latissimus dorsi and give your back a defined appearance.

How to perform D-handle lat pull-down:

1. Attach a D-handle to the machine and sit underneath.
2. Grab the handle in your right hand with a neutral grip.
3. Pull the weight down until you feel the contraction in your lats.
4. Extend your arms to return to the start. That’s your one rep.
5. Shoot for three to four sets of eight to 12 reps on each side.

2. Single-arm Seated Cable Row

The seated cable rowing is a great exercise to hammer the entire back muscles, including lats, traps, and rhomboids.³ Lehman GJ, Buchan DD, Lundy A, Myers N, Nalborczyk A. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dyn Med. 2004 Jun 30;3(1):4. doi: 10.1186/1476-5918-3-4. PMID: 15228624; PMCID: PMC449729. You can do this exercise by using both arms or a single arm. Both are excellent for developing a muscular back, but if you want to focus on one side of your back muscles at a time and improve muscle appearance, consider doing one-arm seated cable rowing.

The 1-arm seated cable rowing is one of the best unilateral back exercises you can do to target your lats and trapezius (trap) and help build a defined back.

It also engages abdominal muscles (especially obliques) than dual-arm rowing exercise and improves upper body functionality.⁴ Saeterbakken A, Andersen V, Brudeseth A, Lund H, Fimland MS. The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation. Int J Sports Med. 2015 Nov;36(11):900-5. doi: 10.1055/s-0034-1398646. Epub 2015 Jul 2. PMID: 26134664.

To perform the single-arm cable row, you’ll need to use a D-handle. A D-handle provides a better grip and allows you to pull the weight effectively.

Steps to do it:

1. Hook a d-handle to the cable, sit on the bench, and place your feet on the foot platform of the machine.
2. Extend your right arm and grab the handle with a neutral grip.
3. Keep your chest up, core tight, and back straight. That’s your starting position.
4. Pull the weight toward you until you feel the full contraction in your back muscles.
5. Pause for a second and then uncurl your arm. It will be your one rep.
6. Aim for three sets of eight to ten reps on each side.

3. One-arm Dumbbell Row

The dumbbell row is one of the popular single-arm back exercises. It strengthens the upper back, shoulder, and upper arms and helps build a solid upper body.

It is also easier on the lower back and provides decent stretch to the lats than traditional barbell rows.⁵ Is one-arm Dumbbell row an effective alternative to the barbell row? – (Naturalbodybuilding) Reddit? So, people of all age groups can use this exercise to even out muscle imbalance in their back and improve posture.

How to do it:

1. Holding one dumbbell in your right hand, lean your torso forward by bending your hips and knees, and place your left hand on the elevated object, such box or bench.
2. Brace your core and maintain a neutral spine. This is your starting position.
3. Row the dumbbell at your side until you feel the work in your back muscles.
4. You can hold for a second at the top before you lower the weight to the starting point.
5. Perform an equal number of reps and sets on each side.

4. Single arm Landmine Row

The single-arm landmine row is another effective exercise to train the back unilaterally.

Like the DB rows, it also strengthens the back and abdominals and makes the torso strong.⁶ Lincoln, Merrick & Sapstead, Gareth & Moore, Kayla & Weldon, Anthony. (2022). Exercise Technique: The Landmine Row. Strength & Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000751.

It also improves the balance as you hold the weight on one side and perform rows.

How to do one-arm landmine row:

1. Insert the bar in the landmine row attachment and put the desired weight into the barbell.
2. Stand on the right side of the barbell with your feet hip to shoulder-width apart.
3. Bend at your hips and knees and grab the bar firmly with your right hand.
4. Brace your core and maintain a neutral spine position. That’s the start.
5. Now, row the barbell at your side until your back muscles are engaged.
6. Lower the bar to the start to complete your one rep.
7. Perform an equal number of reps and sets on each side.

You can also perform this exercise without a landmine attachment by placing the barbell in the corner of the wall.

5. Single-arm Cable Pulldown

The one-arm cable pulldown is one of the best unilateral back exercises to hit the latissimus dorsi. It works on your lats from a different angle and sculpts the entire back muscles.

Besides the back, the cable pulley side pulldown also engages your biceps and forearms, and it can be a good addition to your ultimate back workouts.

The single-arm cable pulldown also featured in the super category of a video titled “worst and best back exercise” published by Jeff Nippard (a well-known name in the fitness industry).

The unilateral cable pulldown involves the following steps:

1. Set the cable to the highest section of the machine and connect the d-handle.
2. Adjust the weight according to your strength, grab each handle, and sit on your knees underneath the middle of the cable pulley machine. Keep your arms extended, posture upright, and core tight. This is your starting point.
3. Bending your right elbow, pull the weight toward your body until your back muscles get activated.
4. Extend your right arm and repeat with the opposite arm.
5. Do the desired reps and sets equally on each side.

6. Meadows Row

The Meadows row is named after John Meadows, a former professional bodybuilder. It is an excellent way to target the muscles of your upper back, such as the trapezius.

This exercise is slightly different than the landmine row, particularly in the stance position. That’s why it helps target the back muscles from a different angle.

It is worth adding to your workout program, especially on your pull day, to train your back efficiently.

The Meadow rows involve the following steps:

1. Place one end of the bar in the corner of the wall and insert the desired weight into the other.
2. Stand in the split stance with the front foot perpendicular to the barbell.
3. Lean your torso forward by bending your hips and knees, and grip the bar with an overhand grip.
4. Place the opposite hand on your front knee for support and maintain a flat back. This is your start.
5. Bringing your elbow back, pull the weight toward your body until you feel the full contraction in your back muscles.
6. Pause for a moment before you extend your arm. Do the desired reps and sets equally on each side.

Who Can Do Unilateral Back Exercises?

Anyone (male or female, beginner or experienced) who wants to correct muscle imbalance, improve back posture, and develop a proportional back should include unilateral exercises in their back workout routine.

References

• 1
  Snarr, Ronald MEd, CSCS*D1; Eckert, Ryan M. BS, CSCS, CPT2; Abbott, Patricia PsyD2. A Comparative Analysis and Technique of the Lat Pull-down. Strength and Conditioning Journal 37(5):p 21-25, October 2015. | DOI: 10.1519/SSC.0000000000000173
• 2
  Buonsenso A, Di Fonza D, Di Claudio G, Carangelo M, Centorbi M, di Cagno A, Calcagno G, Fiorilli G. Electromyographic Analysis of Back Muscle Activation During Lat Pulldown Exercise: Effects of Grip Variations and Forearm Orientation. Journal of Functional Morphology and Kinesiology. 2025; 10(3):345. https://doi.org/10.3390/jfmk10030345
• 3
  Lehman GJ, Buchan DD, Lundy A, Myers N, Nalborczyk A. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dyn Med. 2004 Jun 30;3(1):4. doi: 10.1186/1476-5918-3-4. PMID: 15228624; PMCID: PMC449729.
• 4
  Saeterbakken A, Andersen V, Brudeseth A, Lund H, Fimland MS. The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation. Int J Sports Med. 2015 Nov;36(11):900-5. doi: 10.1055/s-0034-1398646. Epub 2015 Jul 2. PMID: 26134664.
• 5
  Is one-arm Dumbbell row an effective alternative to the barbell row? – (Naturalbodybuilding) Reddit?
• 6
  Lincoln, Merrick & Sapstead, Gareth & Moore, Kayla & Weldon, Anthony. (2022). Exercise Technique: The Landmine Row. Strength & Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000751.