1.5 Rep Row
Primary
Back
Secondary
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for hypertrophy for optimal results. The 1.5 Rep Row — 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 1.5 Rep Row
The 1.5 Rep Row is a intermediate difficulty 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 hypertrophy for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
1.5 Rep Row — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the 1.5 Rep Row?
- 1
Perform a full cable row.
- 2
Lower halfway - this is a common issue that reduces exercise effectiveness.
- 3
Row back to full contraction.
- 4
Lower all the way for optimal results.
- 5
That's one rep for optimal results.
- 6
Repeat the 1.5 rep pattern.
What are the best tips for the 1.5 Rep Row?
Increases time under tension.
Great for muscle building.
Use less weight than normal.
Focus on contraction.
Common 1.5 Rep Row mistakes
Not doing the half rep.
Cutting the range of motion short on the 1.5 Rep 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.
Using too much weight.
Loading more weight than you can control on the 1.5 Rep Row forces compensatory movement patterns that bypass your Latissimus dorsi. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Losing form - this is a common issue that reduces exercise effectiveness.
On pulling movements like the 1.5 Rep Row, 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.
1.5 Rep Row — who it's best for
Intermediate lifters looking to progress their training.
How to Program the 1.5 Rep 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 sets of 8-10 reps. Rest 90s.
What are good alternatives to the 1.5 Rep Row?
Other Variations
- 1.5 Rep Pulldown
- 1.5 Rep Dumbbell Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the 1.5 Rep Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use less weight.
- Focus on form.