Primary
Back
Secondary
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
See how Eccentric Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 makes it easier to lose position and harder to keep tension on your Latissimus dorsi. Slow down enough to control both the lifting and lowering portions of each rep.
Using too much weight.
Loading more weight than you can control on the Eccentric Row often creates compensations that shift work away from your Latissimus dorsi. Reduce the load until each rep follows the intended path.
Not counting tempo for optimal results.
On an upper-body pulling movement like the Eccentric Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Eccentric Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Eccentric Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Eccentric Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Eccentric Row is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.