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Seated Low Row Machine
The Seated Low Row Machine is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Set the seat and chest pad so the low handles are just within reach.
- Sit tall with the feet on the footrests and the chest on the pad.
- Grip the handles with the palms facing each other.
- Row the handles back toward the hips until the elbows pass the torso.
- Return slowly until the arms are straight.
Tips
- Aim the elbows toward the back pockets.
- Let the shoulder blades glide forward at the front of the rep.
Common mistakes
- Leaving the chest pad to finish the rep.
- Pulling up toward the chest instead of back to the hips.
- Letting the stack slam at the end of the return.
Muscles worked by the Seated Low Row Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Seated Low Row Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Seated Low Row Machine work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Seated Low Row Machine good for beginners?
Yes. The Seated Low Row Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Low Row Machine?
For example the Hammer Strength Low Row, Hammer Strength Row and Iso Lateral Row. They train mostly the same muscles.
How do you make the Seated Low Row Machine harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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