Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Cable
Difficulty
Beginner
Type
Pull
Preview a first week that includes Low Cable Row
MySetPlan shows you when to use Low Cable Row, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
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.
See where Low Cable Row fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
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.
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 10-12 reps. Rest 60-90 seconds.
MySetPlan places Low Cable Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Low Cable Row — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Low Cable Row
Demo coming soon
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.
Yes, the Low Cable Row is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Low Cable Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Low Cable 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 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.