Seated Low Row

Techniques :

Sitting on the bench, legs hooked (knee slightly bent), back straight, rib cage open, slightly arching the lumbar region. Pull while bringing the wrists towards you (at the level of the abdomen). Keep your gaze forward while fixing in point to make sure you keep your back straight during your neutral grip Rowing Seated.

When you pull, above all try to tighten your shoulder blades (bring the shoulders back)

Like all back exercises, your rib cage will need to be “popped out” during the positive phase of the exercise. You should not be flat or round at any time during the contraction (concentric).

Muscles worked:
Main: trapezius, latissimus, teres major, biceps, triceps (long portion)
Secondary: shoulders, forearms, abdominals, lumbar

The seated row-low is above all an exercise to work the thickness of the back, that is to say the middle and lower trapezius mainly.

But the latissimus dorsi as well as the teres major will participate strongly in the movement if you will look well in front by unhooking the shoulders during the negative phase.

You should know that you are stronger in neutral grip, because the arm (biceps, triceps and long supinator) is in the position where it is strongest (best compromise between these muscles).

Interest of seated Low row

The seated position allows you to force more easily than the bust leaning forward versions.

In addition, the use of the pulley also allows for a more continuous resistance in the movement making the row sitting with the low pulley in neutral grip less traumatic for the joints and muscles.

Variants of seated Low row

The exercise can be done with a bar allowing a wide grip in neutral grip:


straight bar neutral socket

Danger / contraindication:

Care should be taken to keep the lower back slightly arched and not to give the torso too much momentum by moving it back and forth.

As well as not to fully extend your arms during the negative phase.