Low Row

Equipment

How to do it

Attach a close-grip V handle or a straight bar to the low pulley. Sit on the bench with your feet on the footplate and your knees slightly bent, then take the handle with your arms straight.

1. 1.Sit tall with your chest up and your torso close to upright.
2. 2.Start the pull by drawing your shoulder blades back, then bend your elbows and pull the handle toward your lower chest.
3. 3.Keep your elbows close to your sides and stop when the handle reaches your lower chest.
4. 4.Pause briefly with your shoulder blades squeezed together.
5. 5.Straighten your arms slowly, letting your shoulder blades move forward at the end without rounding your lower back.

Common mistakes

• Rocking the torso back and forth to move the weight.
• Rounding the lower back to reach the handle at the start of each rep.
• Shrugging your shoulders up as the handle comes in.
• Cutting the return short, so the back muscles never get a full stretch.

Variations

Wide-grip low row

Use a long bar with a wider grip and pull to the middle of your chest with your elbows out. This shifts more work to the upper back and rear shoulders.

Machine low row

A plate-loaded or pin-loaded row machine with a chest pad. The pad holds your torso still, so all the effort goes into the pull.

Alternatives

• Seated Cable Row: The standard seated cable row, usually done at the same station.
• Chest Supported Row: A dumbbell row lying on an incline bench that removes body swing.
• Machine Row: A chest-supported machine row for the upper and middle back.
• Single Arm Cable Row: Rows one side at a time to even out left-right differences.

Related exercises

Lat PulldownLats, Biceps, Upper backAssisted Pull-up MachineLats, Biceps, Upper backMachine High RowLats, Upper back, BicepsT-Bar RowLats, Upper back, BicepsWeighted Pull-upLats, Biceps, Upper backChin-upBiceps, Lats, Upper back