Low Row Machine
Sit at the machine with chest against the pad, feet on the platform. Grip the handles and pull toward your lower ribs, driving elbows back and squeezing shoulder blades together. Return under control without letting the weight stack touch. Builds lat and mid-back thickness.
Muscles worked
Secondary
Equipment
How to do it
- Set your chest or foot support so the handles are reachable.
- Brace the core and let the shoulders reach forward without rounding the low back.
- Pull the handle or bar toward the lower ribs by driving the elbow back.
- Pause briefly with the scapula pulled back.
- Lower under control until the arm or arms are long again.
- Keep the torso quiet while the shoulder blade moves around the rib cage.
Watch for
- Shrugging the shoulder toward the ear.
- Jerking the torso to start the pull.
- Letting the low back round under load.
Breathing
Exhale as you row, inhale as you reach forward under control.
Tip
Think elbow to hip if you want more lat, and elbow out slightly for more upper back.
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