Primary
Back
Secondary
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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Eccentric rows emphasize the lowering phase with slow 3-5 second negatives. The eccentric portion is where muscle damage and strength adaptation occur most. Slowing it down increases time under tension and builds strength at every point in the range of motion.
When to use it
Use for strength building for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Row up at normal speed, then lower for a full 3-5 seconds. Count out loud to keep yourself honest. Use 10-20% less weight than your normal rows since the slow eccentric is much harder.
Also targets: Biceps
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Set up at cable row station.
Row to contracted position.
Lower very slowly over 3-5 seconds.
Focus on the negative phase.
Row back up normally.
Repeat emphasizing eccentric.
Slow eccentric builds strength.
3-5 second negatives.
Builds muscle and strength.
Use slightly less weight.
Use eccentric rows when you want to increase time under tension without adding weight. Good during deload weeks or when joints need a break from heavy loads. Also useful for building strength through sticking points.
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.
Intermediate lifters looking to progress their training.
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.
MySetPlan places Eccentric Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Eccentric Row
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Frequently Asked Questions About the Eccentric Row
The Eccentric Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Eccentric Row include Biceps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Eccentric Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Eccentric Row, the recommended approach depends on your goals. 3-4 sets of 8-10 reps. Rest 90s. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Eccentric Row typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Eccentric Row include: Seated Cable Row, Dumbbell Row. These exercises target similar muscle groups as the Eccentric Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.