PlanWorkouts

Exercise 0180 · REF hvV79Si

Cable Low Seated Row exercise animation

Cable Low Seated Row

Category
Back
Equipment
Cable
Target
Upper Back

Rowing from a low seated position keeps the torso close to horizontal, targeting the upper back with a pulling angle similar to a seated cable row machine but with more freedom in bar path. It's a dependable back-builder precisely because it's hard to cheat once the torso is locked forward. Leaning back at the top of the pull adds range but shifts some of the work onto the lower back if it's overdone.

How to Do the Cable Low Seated Row

  1. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handles with an overhand grip, palms facing down.
  3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
  4. Pull the handles towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Low Seated Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Low Seated Row work?
The Cable Low Seated Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable Low Seated Row?
The Cable Low Seated Row is done with a cable.
What's a good alternative to the Cable Low Seated Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.