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Low Row Exercise

Back Strengthening Exercises Video Series

The low row is the last of the workouts in the back strengthening exercises video series.

This one does require a specific piece of equipment found at the gym.

If you don't have a gym membership or home equipment, this can be modified to use resistance bands or dumbbell weights.

To use dumbbell weights, just follow the same instructions but instead of using the machine, you will hold the weights in the same position as the machine would have the cable.

For resistance bands, you will need to find an anchor to place the bands around. You want to make sure the bands are positioned directly in front of you and slightly lower than your chest.

If you cannot find an anchor point low enough for sitting, you can also do this back exercise while standing.

This back strengthening workout is similar to the bent over row. However, instead of being bent over, you will be sitting with your back straight.

You want to do this exercise with slow and controlled movements to really engage the back muscles.

This workout is just one in a series of many back exerices.

This is the last of these exercise videos. If you want to see more, use the previous button located after the video.

Exercise #6 - Low Row Exercise

The video and step by step are based on using a row machine at the gym or your home equipment. If you are using dumbbell weights or resistance bands, see above comments on how to modify this workout.
  1. Adjust your seating on the gym equipment before beginning. You want to make sure you are sitting inline with the cables on the machine.

    The cables should not be too high or too low. They should be about slightly below chest level.
  2. Hold the cables with the your palms facing you.
  3. Place your feet into the foot position on the machine to help hold you in the proper position.
  4. Slowly begin to pull the cable back until your elbows are behind you and your shoulder blades are almost touching.
  5. Slowly return to the starting position as you inhales
  6. Repeat this for several reps exhaling while you pull back.

Watch the video below to ensure you are doing the this move correctly. This video uses a barbell for this exerise.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the low row exercise on youtube.


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