Primary
Back
Secondary
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
See how 1.5 Rep 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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
1.5 rep rows perform a full rep, then a half rep, counting as one. You row fully, lower halfway, row again, then lower completely. This nearly doubles time under tension and forces you to stay in the hardest portion of the range.
When to use it
Use for hypertrophy for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Row to full contraction, lower halfway (to where your elbows are at about 90 degrees), row back to full contraction, then lower all the way. That sequence is one rep. Use 20-30% less weight than normal rows.
Also targets: Biceps
Want Ely to consider 1.5 Rep Row for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Perform a full cable row.
Lower halfway - this is a common issue that reduces exercise effectiveness.
Row back to full contraction.
Lower all the way for optimal results.
That's one rep for optimal results.
Repeat the 1.5 rep pattern.
Increases time under tension.
Great for muscle building.
Use less weight than normal.
Focus on contraction.
Use 1.5 rep rows during hypertrophy phases when you want to increase time under tension without simply adding weight. The extra half rep through the contracted range maximizes back muscle stimulation.
Not doing the half rep.
Cutting the range of motion short on the 1.5 Rep Row can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Using too much weight.
Loading more weight than you can control on the 1.5 Rep Row often creates compensations that shift work away from your Latissimus dorsi. Reduce the load until each rep follows the intended path.
Losing form - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the 1.5 Rep Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how 1.5 Rep Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the 1.5 Rep Row
The 1.5 Rep Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the 1.5 Rep Row include Biceps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels 1.5 Rep Row as intermediate. 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 1.5 Rep Row. 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 1.5 Rep Row is a cable. 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 1.5 Rep Row include: Seated Cable Row, Iso-Hold Row. These exercises target similar muscle groups as the 1.5 Rep Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.