Low Row Machine
Primary
Back
Secondary
Biceps, Rhomboids
Equipment
Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for lower lat - pay attention to this for better results. The Low Row Machine — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Rhomboids.
Everything You Need to Know About the Low Row Machine
The Low Row Machine 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 - pay attention to this for better results. 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 Row Machine work?
Primary
Secondary
Stabilizers
Step-by-step: Low Row Machine
- 1
Sit at the low row machine.
- 2
Place chest against pad.
- 3
Grip handles below you.
- 4
Row handles to your midsection.
- 5
Squeeze shoulder blades.
- 6
Return with control.
What are the best tips for the Low Row Machine?
Targets lower lats for optimal results.
Full stretch at start.
Squeeze at contraction.
Keep chest on pad for optimal results.
Mistakes to watch for on the Low Row Machine
Coming off pad for optimal results.
On pulling movements like the Low Row Machine, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Partial range - this is a common issue that reduces exercise effectiveness.
Cutting the range of motion short on the Low Row Machine 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.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Low Row Machine 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.
Who should do the Low Row Machine?
All fitness levels looking to build strength and muscle definition.
How to Program the Low Row Machine
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 60-90s.
What are good alternatives to the Low Row Machine?
Other Variations
- Hammer Strength Low Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Low Row Machine — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Stay on pad.
- Full range.