Eccentric Row
Primary
Back
Secondary
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for strength building for optimal results. The Eccentric Row — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Rhomboids.
Everything You Need to Know About the Eccentric Row
The Eccentric Row is a intermediate difficulty exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strength building for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Eccentric Row
Primary
Secondary
Stabilizers
Eccentric Row form guide
- 1
Set up at cable row station.
- 2
Row to contracted position.
- 3
Lower very slowly over 3-5 seconds.
- 4
Focus on the negative phase.
- 5
Row back up normally.
- 6
Repeat emphasizing eccentric.
What are the best tips for the Eccentric Row?
Slow eccentric builds strength.
3-5 second negatives.
Builds muscle and strength.
Use slightly less weight.
What are common Eccentric Row mistakes to avoid?
Going too fast on negative.
Rushing through the Eccentric Row reduces the time your Latissimus dorsi spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Using too much weight.
Loading more weight than you can control on the Eccentric Row forces compensatory movement patterns that bypass your Latissimus dorsi. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not counting tempo for optimal results.
On pulling movements like the Eccentric Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Is the Eccentric Row right for you?
Intermediate lifters looking to progress their training.
How to Program the Eccentric Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 90s.
What are good alternatives to the Eccentric Row?
Other Variations
- Eccentric Dumbbell Row
- Eccentric Pull-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Eccentric Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Control the negative.
- Use appropriate weight.