Muscles Worked
Learn more in the Back training guide →
Primary
Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles
How To Perform
- 1 Sit facing the machine with chest against the pad.
- 2 Grip the low handles.
- 3 Row back until elbows pass the body.
- 4 Return to full extension.
Form Cues
- ✓ Keep chest against the pad throughout.
- ✓ Row toward the lower abs, not the chest.
Common Mistakes
- ✗ Lifting the chest off the pad to get more range.
- ✗ Using too much weight.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Low Row Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Low Row Machine? These alternatives target the same muscles:
Swap Low Row Machine for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Low Row Machine should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Low Row Machine target?
Low Row Machine primarily targets the Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is Low Row Machine good for beginners?
Low Row Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Low Row Machine, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.