VARIATIONS
- Bent Over Barbell RowPronatedFlat, parallel to the floorShoulder-widthBack · Barbell
- Incline Dumbbell RowLying face downChest supportedInclineBack · Dumbbell · Incline Bench
- One-Arm Dumbbell RowOneBothFlat, parallel to the floorRhomboids · Back · Dumbbell
- Smith Machine Bent Over RowBent armsPronatedFlat, parallel to the floorLats · Rhomboids · Smith Machine
- Alternating Kettlebell RowAt the sidesAlternatingBothRhomboids · Back · Kettlebell
- Two-Arm Kettlebell RowFlat, parallel to the floorBent overRhomboids · Back · Kettlebell
- Kneeling High Pulley RowRopeKneelingFacing the anchorLats · Back · Cable Machine
- One Arm Cable Lat PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- One-Arm Kettlebell RowOneBothBent overRhomboids · Back · Kettlebell
- T-Bar RowV-barFlat, parallel to the floorBent overLats · Back · T-Bar
- One-Arm Cable Bent-Over RowOneFlat, parallel to the floorBent overLats · Back · Cable Machine
- Incline Bench Cable Rope Pullover RowLats · Back · Cable Machine · Incline Bench
Cable Low Row
Handle pulls toward lower abdomen from a seated low angle
This exercise targets the latissimus dorsi and biceps by pulling a cable attachment toward the torso from a low angle. It builds back thickness and improves posture through controlled horizontal pulling.
HOW TO DO IT
- Sit on the bench and place your feet firmly on the footrests.
- Grab the handle with a neutral grip and keep your arms extended.
- Pull the handle toward your lower abdomen while keeping elbows tucked.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms back to the starting position.
COMMON MISTAKES
- Using momentum to swing the torso backward.
- Pulling the handle too high toward the chest.
- Rounding the lower back during the pull.
- Locking the knees completely while seated.
TIPS
- Initiate the pull by driving your elbows back, not by bending arms.
- Keep your chest up and shoulders down throughout the set.
- Focus on squeezing the mid-back muscles at peak contraction.
SAFETY
- Avoid rounding the lower spine under heavy load to prevent disc injury.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Pulley height
- Low
SIMILAR EXERCISES
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