Low Seated Row

A variation of the seated row targeting the lower lats and rhomboids. The lower pulley height encourages a more focused contraction in the mid-back.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Seated Cable Row Machine

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Sit at the rowing station. Use a close-grip handle and sit upright. Place feet on the footrests and keep a slight bend in the knees.

Instructions

1. Pull the handle toward your navel.
2. Retract your scapula and drive elbows back.
3. Hold the contraction for a second.
4. Extend your arms slowly.
5. Keep the torso vertical and stable.

Common Mistakes

1. Excessive torso rocking.
2. Shrugging the shoulders.
3. Rounding the spine.

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.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.