Cable Low Seated Row

A variation of the seated row that emphasizes the lower lats and mid-back. The lower pull angle encourages a deeper contraction in the lower portion of the back.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at the cable row station. Use a close-grip handle. Place your feet on the platforms and maintain a tall, upright posture with a slight knee bend.

Instructions

1. Pull the handle toward your lower abdomen.
2. Drive your elbows back as far as possible.
3. Squeeze your shoulder blades together.
4. Slowly extend your arms back to the start.
5. Keep your chest up and shoulders down.

Common Mistakes

1. Shrugging the shoulders.
2. Leaning back too far.
3. Rounding the lower back.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
View more

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