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Low Row Machine
A machine row with handles set low and a pulling line toward the hips, emphasizing the lower lats with chest support taking the lower back out of the movement.
BackMachineHorizontal pull
GoLightWeight medialow-row-machine
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
RhomboidsRear deltoidsBicepsMiddle trapezius
Equipment
Machine
Pattern
Horizontal pull
Setup
- 01Set the seat high enough that the handles start below chest level.
- 02Adjust the chest pad for full arm extension at the start.
- 03Take a neutral grip on the low handles.
- 04Sit tall with the chest on the pad and feet planted.
Execution
- 01Pull the handles down and back toward the hips.
- 02Drive the elbows behind the body, keeping them tucked.
- 03Squeeze the lats at the end of the pull.
- 04Return slowly to a full overhead-forward stretch.
Checkpoints
- -Pulling line travels toward the hips, not the chest.
- -Elbows stay close to the torso the entire rep.
- -Chest maintains contact with the pad.
- -Shoulders stay away from the ears at the finish.
Common mistakes
- -Pulling high toward the chest, which shifts work to the upper back.
- -Leaning back off the pad to move heavier loads.
- -Rushing the eccentric and losing the lat stretch.
- -Over-gripping and letting the forearms give out first.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps as a lat-focused row.
- -Pairs well with a high row or pulldown in the same session to cover both pulling angles.
- -Add a 1 second squeeze at the hips to sharpen the mind-muscle connection.
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