The low row, commonly known as the seated cable row, is a foundational resistance exercise performed on a cable machine using a low pulley system. This movement involves pulling a weighted handle toward the torso while seated with the feet braced. It is highly effective for building muscle mass and strength across the entire back, focusing particularly on developing thickness and density in the middle and upper back region. The consistent resistance provided by the cable throughout the full range of motion stimulates muscle growth.
Primary Muscle Groups Activated
The primary drivers of the low row are three large muscle groups that work together to initiate and complete the pull. The Latissimus Dorsi (lats) are the largest muscles of the back and are responsible for shoulder extension. During the pulling phase, the lats draw the upper arm backward and toward the torso, moving the load toward the body. This muscle group contributes significantly to back width and overall upper-body pulling power.
Working with the lats are the Rhomboids and the Middle Trapezius fibers, positioned between the shoulder blades. These muscles perform scapular retraction, actively pulling the shoulder blades together. This simultaneous action creates the “squeeze” at the peak of the row, which is essential for improving posture and adding depth to the upper back musculature.
Optimizing Technique and Form
Effective execution of the low row begins with the proper setup, ensuring a stable base and appropriate leverage. Adjust the seat height and foot plate position so the knees are slightly bent while maintaining an upright torso angle. Maintaining a stable, upright posture throughout the movement isolates the back muscles and prevents stress on the lower back. A slight natural arch should be maintained, and the torso should remain relatively stationary.
Concentric Phase (Pulling)
The concentric phase starts by initiating the pull using the back muscles, not the arms. The elbows should travel close to the sides of the body, aimed toward the rear, to maximize the recruitment of the lats and mid-back musculature. The goal is to pull the handle toward the lower abdomen while forcefully retracting the shoulder blades.
Eccentric Phase (Returning)
The eccentric phase involves slowly returning the weight to the starting position under tension. This controlled return emphasizes the stretch on the back muscles. Allow the arms to fully extend and the shoulder blades to protract forward, without completely rounding the spine. This places the back muscles in a stretched position, stimulating muscle development. The entire movement must be smooth and deliberate, avoiding jerking or rocking the torso.
Supporting Muscle Engagement
While the primary focus is on the back muscles, several other groups assist the movement or act as stabilizers. The Biceps Brachii, located on the front of the upper arm, and the Forearms are actively involved as secondary pulling muscles. They flex the elbow to help draw the handle toward the body, supplementing the force generated by the larger back muscles.
The Erector Spinae, which run vertically along the spine, and the abdominal muscles play a supportive role. These muscle groups engage isometrically to maintain the upright torso position and spinal rigidity throughout the set. Their stabilization prevents excessive forward or backward lean, ensuring that the pulling force is directed toward the back muscles. This stabilizing function allows the prime movers to operate efficiently and safely.