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The low row is a popular exercise that targets the muscles in the back, including the latissimus dorsi (lats), rhomboids and middle trapezius.
By incorporating low row exercises into your workout routine, you can improve posture, strengthen the back muscles and reduce risk of injury.
Top low row exercises
In this guide, we will take a look at the top low row exercises and how to perform them correctly:
Low cable row
The low cable row is one of the most popular low row exercises. It involves pulling a cable attached to a low pulley towards the torso while sitting on a bench.
This exercise targets the upper back, rhomboids, rear deltoids, biceps and forearms. To perform the low cable row, start by sitting on a bench facing the cable machine with the feet firmly planted on the ground.
Grasp the handle attached to the cable, and pull it towards your torso, keeping the elbows close to the body. Squeeze the shoulder blades together at the top of the movement, and slowly release the weight back to the starting position.
Low seated row
The low seated row is another popular low row exercise that targets the upper back, rhomboids and rear deltoids.
It's performed using a weight machine with a low pulley. To do the low seated row, sit on the bench facing the machine, and place your feet on the platform provided. Grab the handle attached to the cable, and pull it towards your torso while keeping the elbows close to the body.
Squeeze your shoulder blades together at the top of the movement, and slowly release the weight back to the starting position.
T bar row
The T-bar row is a compound exercise that primarily targets the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. The T-bar row is an effective exercise to build upper back strength and improve posture.
It can be performed using a barbell, T-bar machine, or a landmine attachment. To perform the T-bar row, start by straddling the weighted end of the bar, gripping it with both hands while keeping the elbows close to the sides. Hinge forward at the hips with a straight back, and lift the weight up towards your chest, squeezing the shoulder blades together.
Keep the core engaged throughout the movement to prevent injury and get the most benefit from the exercise. Lower the weight back down under control, but do not allow it to touch the ground. Do the desired number of repetitions.
Low machine row
It's an exercise commonly performed in strength training and weightlifting. It primarily targets the muscles of the back, including the lats, rhomboids and traps, as well as the biceps and forearms.
To do the low machine row, sit on a rowing machine with feet on the platform, and grasp the handles with an overhand grip. Pull the handles towards your chest, squeezing the shoulder blades together and engaging the back muscles.
The movement should be slow and controlled, and avoid using momentum or jerky movements. The low machine row is an effective exercise for improving back strength and posture, as well as building upper body muscle mass.
Cable rows are an excellent workout option suitable for both novice and experienced weightlifters.
If you have limited access to a cable machine or prefer free weights, or simply seek to mix up your training routine, there are numerous alternatives available. Effective substitutes for cable rows target the same muscle groups and involve scapula protraction and retraction.
