Machine Seated Low Row
EquipmentCable Row Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms
Stabilizer:Core
📋 How to Perform
- Sit at the cable row machine with feet firmly on footrests.
- Keep knees slightly bent, grasp the handles with both hands.
- Sit upright with your chest up and shoulders back.
- Pull the handles toward your lower chest, driving elbows back behind your body.
- Squeeze your shoulder blades together at the end.
- Slowly extend your arms back to start, let shoulder blades spread.
- Repeat for desired reps.
💡 Pro Tips
- Avoid rounding your back or using lower body momentum.
- Think about pulling elbows back, not just bending arms.
- Keep your chest proud and torso upright throughout.
⚠️ Common Mistakes to Avoid
- Letting the handles pull the arms forward fast on the return, which drops tension off the back muscles.
- Never letting the shoulder blades spread at the front, which skips the stretched range of the back muscles.
- Sitting so close that the arms never fully straighten, which shortens every rep from the start.
