Low Cable Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Cable
Difficulty
Beginner
Type
Pull
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A multi-joint movement that builds overall strength, the Low Cable Row targets your back through a pulling movement pattern. Use for lower lat emphasis and back thickness.
Everything You Need to Know About the Low Cable Row
The Low Cable Row is a good for beginners 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 lower lat emphasis and back thickness. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Low Cable Row work?
Primary
Secondary
Stabilizers
Step-by-step: Low Cable Row
- 1
Set the cable pulley to the lowest position.
- 2
Attach a straight bar or V-handle to the cable.
- 3
Sit on the floor or a low bench facing the machine.
- 4
Grip the handle and extend arms fully in front of you.
- 5
Pull the handle toward your lower abdomen.
- 6
Squeeze shoulder blades together at the contraction.
What are the best tips for the Low Cable Row?
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.
Mistakes to watch for on the Low Cable Row
Leaning back excessively during the pull.
A compromised back position during the Low Cable Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled movement.
Bouncing or using momentum during the Low Cable Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full stretch at the start position.
Cutting the range of motion short on the Low Cable Row means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Rounding the lower back under load.
A compromised back position during the Low Cable Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Who should do the Low Cable Row?
All fitness levels looking to build strength and muscle definition.
How to Program the Low Cable 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 10-12 reps. Rest 60-90 seconds.
What are good alternatives to the Low Cable Row?
Other Variations
- Standing Low Cable Row
- Single-Arm Low Cable Row
This Exercise Is in Your Plan
MySetPlan 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.
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Safety Notes
- Keep back flat throughout the movement.
- Do not jerk the weight at the start of each rep.