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Description
The low row is a compound exercise that targets the upper back and rear shoulder muscles. This exercise effectively works the rhomboid, middle trapezius, and posterior deltoid muscles. Because it is performed in a seated position, stress on the lower back is minimized. It plays an important role in promoting healthy posture and proper shoulder alignment. It also strengthens the rotator cuff muscles and enhances shoulder stability. It can be used for both strength and hypertrophy goals.
Low Row How-To Guide
- 1
Sit on the low row machine, place your feet on the platform, and press your chest against the pad
- 2
Grip the handles with your arms extended and brace your core
- 3
Pull your elbows back, bringing your hands toward your chest
- 4
At the end of the movement, squeeze the upper back and rear shoulder muscles
- 5
Return to the starting position in a controlled manner
- 6
Keep your back straight throughout the movement and use only the shoulders
Key Points
- ✓Sit on the machine with your feet fully planted on the platform
- ✓Keep your core engaged and your back straight
- ✓Grip: palms facing each other or in a neutral position
- ✓Squeeze the posterior deltoid as you pull the elbows back
- ✓Keep your chest open and shoulders pulled back throughout the movement
Common Mistakes
- ✗Rounding the back — risk of lower back injury
- ✗Using only the arms — takes the back muscles out of the equation
- ✗Pulling the weight with momentum — reduces muscle engagement
- ✗Using too heavy a weight — causes loss of form
- ✗Not pausing at the end of the movement — prevents achieving maximum contraction
Breathing
Exhale as you pull the weight, inhale as you release it. Maintain rhythmic breathing throughout the movement.
Muscle Activation
Safety
Precautions
- Those with a herniated disc or chronic lower back pain should exercise caution
- If you have a rotator cuff injury, obtain medical clearance
- Those with elbow tendinitis should reduce the weight
Safety Tips
- Keep your back upright and protect the lower back region
- Initiate the pull with your shoulders, not your lower back
- Squeeze your shoulder blades together
- Do not lose control on the return; release the weight slowly
Frequently Asked Questions
Which muscles does Low Row work?
Low Row primarily works these muscles: Middle trapezius, Rhomboids, Posterior deltoid. It also engages: Lats, Biceps.
Is Low Row suitable for beginners?
Low Row is a Intermediate level exercise. Learning difficulty: Moderate.
Can Low Row be done at home?
Low Row usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Low Row?
One of the most common mistakes: Rounding the back — risk of lower back injury
How many sets and reps for Low Row?
Recommended: 4-6 sets and 5-8 reps.
- ✓Works the rear shoulders and back muscles together
- ✓Increases upper body pulling strength
- ✓Develops back thickness
- ✓Builds functional upper body strength