'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABbAAEBAAAAAAAAAAAAAAAAAAAACBAAAgEEAwEBAAAAAAAAAAAAAQIDAAQFBhETUQchAQEAAAAAAAAAAAAAAAAAAAACEQADAAMAAAAAAAAAAAAAAAAAAiEBAxH/2gAMAwEAAhEDEQA/AInm2XOZV4VguehwOyMgAiP8VRxVn4jSfpsmJsHhudRaNrWEo0tg5kKlRwX9b2lKepcWBecP/9k='%3E%3C/image%3E%3C/svg%3E)
The low row exercise is a compound exercise that targets the muscles of the upper back, specifically the rhomboids, trapezius, and latissimus dorsi. This exercise is a great way to develop a strong and well-defined back.
However, performing the same exercise repeatedly can become monotonous and less effective over time. To prevent this, we recommend incorporating variations of the low row exercise to keep your workouts challenging and effective.
Some of the Best Variations of the Low Row Exercise
Check out the best variations of the low row exercise:
Inverted Row
The inverted row is a variation that is performed using a barbell or a suspension trainer, such as a TRX. This exercise targets the muscles of the upper back, biceps, and core.
To perform this exercise,
- Set up the barbell or suspension trainer at waist height.
- Lie underneath the bar or handles and grab onto them with an overhand grip.
- Keep your body straight and pull yourself up towards the bar or handles, focusing on squeezing your shoulder blades together.
One-Arm Low Row
The one-arm row is a unilateral variation that targets the muscles of the upper back one side at a time.
To perform this exercise,
- Stand in front of the rowing machine and grab the handle with one hand.
- Keep your back straight, and pull the handle towards your chest while keeping your elbow close to your side.
- Repeat the exercise on the other side to work both sides of your upper back equally.
Wide Grip Low Row
The wide grip row is a variation that emphasizes the muscles of the upper back, specifically the latissimus dorsi.
To perform this exercise,
- Grab the handles of the low row machine with a wider-than-shoulder-width grip.
- As you pull the handles towards your chest, focus on squeezing your shoulder blades together to engage the muscles of the upper back.
Low Row Machine
The low row machine is a piece of exercise equipment found in most gyms. It consists of a seat, footplates, and a handle attached to a cable and weight stack.
To perform the row on this machine,
- You sit on the seat with your feet firmly planted on the footplates.
- You grab the handle with an overhand grip, and then pull it towards your chest while keeping your back straight and your elbows close to your sides.
- This exercise targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius.
Low Cable Row
The low cable row is a variation of the lower row that uses a cable and pulley system instead of a machine.
To perform this exercise,
- You stand facing a cable machine with your feet shoulder-width apart.
- You attach a rope or bar to the low pulley, grab it with an overhand grip, and then step back until your arms are fully extended.
- You then pull the rope or bar towards your abdomen while keeping your elbows close to your sides and your back straight.
- This exercise also targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius.
Incorporating variations of low-row exercise into your workout routine is an excellent way to keep your workouts challenging and effective. By targeting different muscles in the upper back and using different equipment, you can develop a strong and well-defined back while avoiding the monotony of performing the same exercises repeatedly.
