Low Row Machine: Form, Muscles Worked, Benefits

If you are looking to create a chiseled upper back, lats, and rear deltoids, you might consider trying the low row machine.

Using a low row machine requires excellent technique and form to safely achieve the results you are looking for.

A low row machine can put your lower back at risk so make sure you are using it with the assistance of a trained professional.

If done correctly, you can work your upper back, lats, and rear deltoids enough to achieve great muscular and health benefits.

What is proper Low Row Machine Form and technique?

Here is what you should do to properly do to use the low row machine:

  1. Add a moderately easy weight on the rack to begin with.
  2. Sit on the bench with your legs extended and your knees slightly bent.
  3. Place feet shoulder width apart.
  4. Sit tall with strong legs, back, and abs engaged.
  5. Grab the handles and lean slightly backwards keeping your body upright, your knees slightly bent, and your arms straight in front of you.
  6. Pull the handles back to your sternum area squeezing your shoulder blades together behind you, keeping your elbows near your sides.
  7. Lower the weight in a controlled manner.
  8. Repeat

Keep in mind that you should use the assistance of a trained professional to complete this exercise.

Low Row Machine Benefits

There are several benefits you will achieve with a low row machine.

You will increase lean muscle mass in your upper back, biceps, lats, and rear deltoids.

Next, you will increase your muscular endurance, helping you to do more reps over time.

Third, you will improve your posture, helping you maintain a strong upright position throughout the day.

Last, you will improve your mood and confidence just because you are exercising.

Low Row Muscles Worked

If you do the low row correctly, you will work a variety of muscle groups.

You will utilize the:

  • Erector Spinae
  • Rhomboids
  • Rear Deltoids
  • Biceps
  • Traps
  • Latissimus Dorsi
  • Forearms

How many reps should I do on a low row machine?

A good place to start is always 3 sets of 8.

Over time you can increase your rep output and build to 4 sets of 10 or 5 sets of 5, depending on your goals.

You can always end your set with a burnout to really fatigue your upper back and biceps.

Low Row Machine Alternative

One of the best low row machine alternatives is the lawn mower exercise.

You will essentially put your left hand a knee on a bench and pull a dumbbell straight up like a lawn mower pull.

This could be a safer option than the low row machine because your lower back is not in such a vulnerable position.

Always utilize a personal trainer for any new exercise

Make Sure!!

Low Row Machine Grip

There are a couple of different grips you can use to perform the low row machine exercise.

First, you can do a standard two-handed grip. This is what most people use to accomplish this exercise.

Next you can use a one-handed grip. This will challenge your rotational resistance and force your abs and obliques to keep you stable. It’s always good to mix in single arm exercises.

Last, you can use an underhand grip. This will challenge your biceps and rear delts more than your lats.

Final Thoughts

The low row machine is good for improving muscle mass, endurance, strength, posture, mood, and confidence. Mixing this exercise into your weekly workout is a smart thing to do, if you do it with good form. It is always recommended that you consult a doctor before starting any exercise program and you use a personal trainer to assist you in doing the exercise.  

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