10 Best Lever Unilateral Row Alternatives for Upper Back Strength

The Lever Unilateral Row is done seated with a lever machine. Ranked closest by our scoring: the Lever High Row, the Lever Seated Row and the Lever Reverse Grip Vertical Row.

The Lever Unilateral Row seats you at a machine, has you grasp the handles with an overhand grip and pull them to your body while your shoulder blades squeeze together. The Lever High Row is the closest swap because it runs the same lever equipment and the same overhand pull, with your chest braced against a pad and your hands set outside shoulder width, so your setup barely changes. With no lever machine free, the Band One Arm Twisting Seated Row swaps in a band anchor for the same pull.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lever Unilateral Row

Lever Unilateral RowPlay demonstration
Primary muscle
Upper Back
Equipment
Lever
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Lever Unilateral Row
  1. Adjust the seat height and position yourself facing the machine.
  2. Grasp the handles with an overhand grip and keep your back straight.
  3. Pull the handles towards your body, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Lever Unilateral Row Alternatives

10 substitutes, ranked by how closely each one matches the Lever Unilateral Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Lever High RowPlay demonstration

    1. Lever High Row

    93% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

    It uses the same equipment and still works the upper back.

    How to perform this exercise
    1. Adjust the seat height and foot platform to a comfortable position.
    2. Sit on the machine with your chest against the pad and your feet flat on the foot platform.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your body, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a machine, the same as the Lever Unilateral Row
    • Body position: seated, the same as the Lever Unilateral Row
  2. Lever Seated RowPlay demonstration

    2. Lever Seated Row

    93% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footrests to a comfortable position.
    2. Sit on the machine with your chest against the pad and your feet on the footrests.
    3. Grasp the handles with an overhand grip, shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the handles towards your body, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement.
    7. Slowly release the handles and return to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a machine, the same as the Lever Unilateral Row
    • Body position: seated, the same as the Lever Unilateral Row
  3. Lever Reverse Grip Vertical RowPlay demonstration

    3. Lever Reverse Grip Vertical Row

    88% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an underhand grip, palms facing up.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a machine, the same as the Lever Unilateral Row
    • Body position: seated, the same as the Lever Unilateral Row
  4. Band One Arm Twisting Seated RowPlay demonstration

    4. Band One Arm Twisting Seated Row

    88% match
    • Upper Back
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the upper back.

    How to perform this exercise
    1. Sit on a bench or chair with your feet flat on the ground and your back straight.
    2. Hold the band with one hand and extend your arm fully in front of you.
    3. Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
    4. At the same time, twist your torso towards the side of the pulling arm.
    5. Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a band, not a machine
    • Body position: seated, the same as the Lever Unilateral Row
  5. Lever Narrow Grip Seated RowPlay demonstration

    5. Lever Narrow Grip Seated Row

    88% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

    The same equipment, taken with a narrow grip.

    How to perform this exercise
    1. Adjust the seat height and footrests to ensure proper form.
    2. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
    3. Grasp the handles with a narrow grip, palms facing each other.
    4. Keep your back straight and lean slightly forward.
    5. Pull the handles towards your torso, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement.
    7. Slowly release the handles and return to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a machine, the same as the Lever Unilateral Row
    • Body position: seated, the same as the Lever Unilateral Row
  6. Lever One Arm Lateral High RowPlay demonstration

    6. Lever One Arm Lateral High Row

    85% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself facing the machine.
    2. Grasp the handle with one hand and keep your back straight.
    3. Pull the handle towards your body, keeping your elbow close to your side.
    4. Squeeze your back muscles at the top of the movement.
    5. Slowly release the handle back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a machine, the same as the Lever Unilateral Row
    • Body position: seated, the same as the Lever Unilateral Row
  7. Resistance Band Seated Straight Back RowPlay demonstration

    7. Resistance Band Seated Straight Back Row

    82% match
    • Upper Back
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended and loop the resistance band around your feet.
    2. Hold the ends of the resistance band with your hands, palms facing each other.
    3. Keep your back straight and lean slightly back, engaging your core.
    4. Pull the resistance band towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a band, not a machine
    • Body position: seated, the same as the Lever Unilateral Row
  8. Smith One Arm RowPlay demonstration

    8. Smith One Arm Row

    81% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the height of the smith machine bar to waist level.
    2. Stand facing the smith machine with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
    5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
    7. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a machine, the same as the Lever Unilateral Row
    • Body position: standing, not seated
  9. Cable Rope Crossover Seated RowPlay demonstration

    9. Cable Rope Crossover Seated Row

    79% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Lean back slightly, keeping your back straight and your core engaged.
    4. Pull the cable ropes towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Lever Unilateral Row
  10. Cable Rope Seated RowPlay demonstration

    10. Cable Rope Seated Row

    79% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
    4. Pull the cable ropes towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Lever Unilateral Row
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Lever Unilateral Row

Why You Might Need a Lever Unilateral Row Alternative

You reach for a substitute when the lever row station is busy, when your gym has no lever machine at all, or when you train at home with only a band. The Lever Unilateral Row locks you to a seated position and a fixed handle path, so most swaps either keep that same seated pull on a lever machine, move the pull onto a band you anchor yourself, or route it through a Smith bar or a cable stack instead. A handful of the alternatives change only the grip, so your setup barely shifts. Others swap the frame you pull against, which is where the equipment you actually own decides the pick.

How to Choose the Right Lever Unilateral Row Substitute

Start with the machine in front of you. A free lever station gives you the Lever High Row for the same pull with a chest pad to brace against, or the Lever Reverse Grip Vertical Row if you would rather pull with an underhand grip. With no lever machine at all, the Band One Arm Twisting Seated Row moves the row to one arm at a time, adding a torso twist toward the pulling side at the finish, using a band and a fixed anchor point. A Smith machine points you to the Smith One Arm Row: bar at waist height, hinge forward at the hips and row one hand at a time, standing rather than seated. If you want the simplest start, the Resistance Band Seated Straight Back Row drops the twist and asks less of your setup.

Lever Unilateral Row FAQ

Which alternative uses a Smith machine instead of a lever?

The Smith One Arm Row. You stand facing the frame with the bar set at waist height, hinge forward at the hips and row it with one hand at a time, so it suits a gym that has a Smith machine and no lever row station.

Which alternative works well on a cable machine?

The Cable Rope Crossover Seated Row and the Cable Rope Seated Row both move the same seated pull onto a cable stack with a rope handle instead of a lever bar. Either one is a fair pick when the seated cable row station is free but the lever machine is not.

Can I do the Lever Unilateral Row at home?

Not the lever version, but the same row travels: all you need is a resistance band, and for one option something solid to run it from. The Band One Arm Twisting Seated Row keeps you seated and rows one arm at a time, with a torso twist toward the pulling side at the finish, standing in for the machine. The Resistance Band Seated Straight Back Row is the simpler option, without the twist.

Which of these swaps suits a beginner?

The Resistance Band Seated Straight Back Row. You sit on the floor with the band looped around your feet, so there is nothing to anchor and nothing to adjust, and the pull stays straight to the chest with no twist through the finish, which makes it an easier place to start than the lever or Smith machine rows.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology