[quote]belligerent wrote:
Why would you want to go unilateral? The only thing that would make that machine better would be if they fused the movement arms to prevent you from wasting your time by going unilateral.[/quote]
Ok… But why not? I was thinking unilateral for improved strength gains and to correct muscle imbalance… I am weaker on my left pulling side.
[/quote]
You will typically be able to lift less, not more for a unilateral movement. That fact that you’re using both arms balances the force through your body and keeps you stable, whereas you have to do all kinds of twisting, contorting and stabilization to use one arm only. [/quote]
I’m just a rep shy of pulling the same weight/rep unilaterally… plus with my hand holding the other handle above my head it is nearly impossible for me to twist or contort my body during the movement… I really do make a point of keeping my chest against the pad and keeping my back striaght and my ass firmly down on the seat.
Wouldn’t the increased demand for stabilization in a movement be beneficial for strength and mass gains?
[quote]forlife wrote:
I haven’t tried it unilaterally, but may give it a shot next time. I do strict vertical (chest against pad), and sometimes lean back 45 degrees. Does anyone see an issue with leaning back for higher loads?[/quote]
[quote]belligerent wrote:
Why would you want to go unilateral? The only thing that would make that machine better would be if they fused the movement arms to prevent you from wasting your time by going unilateral.[/quote]
Ok… But why not? I was thinking unilateral for improved strength gains and to correct muscle imbalance… I am weaker on my left pulling side.
[/quote]
You will typically be able to lift less, not more for a unilateral movement. That fact that you’re using both arms balances the force through your body and keeps you stable, whereas you have to do all kinds of twisting, contorting and stabilization to use one arm only. [/quote]
I’m pretty sure you can handle more one arm (or leg) at a time.
This machine is very good. Dr Squat Fred Hatfield sells two unilateral lat pull downs anf believes lat pull down shrugs (with a handles each side is the best lat exercise.
I think this machine comes close. I could feel my lats very well from the shrugs. You can load ridiculous weights on to. It fit 5 25 kg plates per side. To be honest this weight is inadequate for shrugs. As I am not particularly strong.
I have tried the exercise with one arm using the other to stabilise (mostly because the pad locking you down is broken. It is a very good exercise and gives your lower back a nice rest.
I think it is as good as a chest supported row. I think the cable version would be even better , as the bar path is a little unnatural . I can’t see the gym buying one of those any time soon.
If you had the room , I think it wouldn’t be too difficult to make a double plate loaded cable machine. The plates would expensive, Mabe you could use sandbags or blocks.
I tried unilateral rows on this machine this morning, and I agree it works great. Higher loads, better form, and greater utilization of the target muscles than when I was doing it bilaterally.
[quote]forlife wrote:
I tried unilateral rows on this machine this morning, and I agree it works great. Higher loads, better form, and greater utilization of the target muscles than when I was doing it bilaterally.[/quote]
Did you perform them via holding the black handle above the knee pads or via the pulling arm?
I messed with them again on Monday… Still uncertain which variation feels/works best; I really like the stretch when holding the handle/pulling arm above my head… But am definitely stronger while holding the black handle.
The machine in my gym has a black handle, so I used that. Works great to keep your chest close to the pad during the full range of the row. I did unilaterals the same way on the horizontal row machine today, and found the same benefit. Definitely going to work unilaterals into my regular routine going forward.
My gym has a machine (non plate loaded) that allows for the same sort of unilateral pulldown. I anchor with my free hand, go as heavy as I can with the working hand and love the stretch this thing gives my lats at the top end. Nothing to add really, just more appreciation for the unilateral pulldown.