Primary
Back
Secondary
Biceps, Rhomboids
Equipment
Machine
Difficulty
Beginner
Type
Pull
See how Low Row Machine 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 row machines pull from below your torso, emphasizing the lower lat fibers that create that tapered V-shape. The chest pad eliminates lower back fatigue and prevents cheating—pure strict rowing with a full stretch at the bottom.
Stay glued to the chest pad and reach fully forward at the start of each rep to stretch your lats. Pull toward your belly button, not your chest. The lower angle is what targets those lower lat fibers.
The low row machine is a horizontal pulling exercise that specifically targets your lower lats through a guided rowing motion. The chest pad eliminates lower back involvement and prevents momentum, allowing pure lat isolation. The handle position below your torso creates an angle that emphasizes the lower fibers of the latissimus dorsi.
Your lats are the largest muscles in your back, spanning from your lower spine and pelvis to your upper arm. The low row machine path encourages pulling toward your lower ribcage, which maximally contracts the lower lat fibers. This differs from high rows or pulldowns that emphasize upper lat fibers.
The chest pad serves two functions: it supports your torso and prevents you from using body momentum. When your chest stays on the pad, your lats must do all the work. This strict form makes the low row excellent for mind-muscle connection and hypertrophy-focused training.
Your biceps assist as secondary movers during elbow flexion. Your rhomboids and middle traps contract as you squeeze your shoulder blades together at peak contraction. The machine handles balance, letting you focus entirely on the pulling muscles.
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Sit at the low row machine.
Place chest against pad.
Grip handles below you.
Row handles to your midsection.
Squeeze shoulder blades.
Return with control.
Targets lower lats specifically.
Full stretch at start.
Squeeze at contraction.
Keep chest on pad throughout.
Use low row machines when lower lat development is the priority or when your lower back needs a break from free weights. Pairs well with high row machines in the same session for complete lat coverage from different angles.
Lifting chest off the pad.
Using partial range of motion.
Using momentum instead of controlled muscle contraction.
Lifters wanting to isolate lower lats without lower back fatigue, those who tend to use momentum on free-weight rows, and beginners learning proper rowing mechanics.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
10-12 reps
Example rest: 90s-2min; extend as needed
6-8 reps
Example rest: 2-3min; extend as needed
12-15 reps
Example rest: 60s; extend as needed
Use after vertical pulls or as a secondary horizontal pull when you want strict form.
Week 1: 3x12 @ RPE 7 | Week 2: 3x12 @ RPE 8 | Week 3: 4x10 @ RPE 8 | Week 4 (deload): 2x15 @ RPE 6
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Frequently Asked Questions About the Low Row Machine
The Low Row Machine primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Low Row Machine include Biceps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Grip.
Our library labels Low Row Machine 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 Row Machine. 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 Row Machine is a machine. 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 Row Machine include: Seated Cable Row, Barbell Row. These exercises target similar muscle groups as the Low Row Machine and can be used as substitutes based on your equipment availability, gym setup, or training preferences.