Primary
Back
Secondary
Biceps
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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MySetPlan shows you when to use 1.5 Rep Row, how many sets and reps to do, what to pair it with, and how to progress next week.
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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
See where 1.5 Rep Row fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 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.
Intermediate lifters looking to progress their training.
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.
MySetPlan places 1.5 Rep Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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1.5 Rep Row
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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.
The 1.5 Rep Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the 1.5 Rep Row, the recommended approach depends on your goals. 3 sets of 8-10 reps. Rest 90s. For strength, use 5-6 reps. For muscle growth, perform 8-10 reps. For endurance, complete 10-12 reps.
The 1.5 Rep 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 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.