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.
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.
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.
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.