Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Low Cable 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.
Low cable rows pull from the lowest pulley position, emphasizing the lower lat fibers more than standard seat-height cable rows. You can sit on the floor or a low platform, pulling the cable to your lower belly. Different angle, different emphasis.
When to use it
Use for lower lat emphasis and back thickness.
Who it's for
All fitness levels looking to build strength and muscle definition.
Set the cable at floor level and sit facing the machine. Pull to your belly button while keeping your chest up. The low angle naturally targets lower lat fibers and provides a strong stretch at full extension.
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Set the cable pulley to the lowest position.
Attach a straight bar or V-handle to the cable.
Sit on the floor or a low bench facing the machine.
Grip the handle and extend arms fully in front of you.
Pull the handle toward your lower abdomen.
Squeeze shoulder blades together at the contraction.
The low angle emphasizes lower lat fibers.
Keep your chest up and avoid rounding your back.
Pull to your belly button for maximum contraction.
Control the eccentric portion for better muscle growth.
Use low cable rows when lower lat development is a priority or when you want variety from standard cable rows. The different angle hits the lats from below rather than horizontal. Pairs well with high cable rows.
Leaning back excessively during the pull.
Changing your back position during the Low Cable Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using momentum instead of controlled movement.
Bouncing or using momentum during the Low Cable Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not achieving full stretch at the start position.
Cutting the range of motion short on the Low Cable Row can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Rounding the lower back under load.
Changing your back position during the Low Cable Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
All fitness levels looking to build strength and muscle definition.
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 10-12 reps. Rest 60-90 seconds.
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 Low Cable 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 Low Cable Row
The Low Cable Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Low Cable Row include Biceps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Erector spinae.
Our library labels Low Cable Row as beginner. 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 Low Cable 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 Low Cable 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 Low Cable Row include: Seated Cable Row, Dumbbell Row. These exercises target similar muscle groups as the Low Cable Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.