Low Pulley Row - Correct Step-by-Step Technique

Low pulley row – one of the best exercises to widen the back

The Seated Cable Rows is an exercise that works almost all the upper body muscles. The low pulley row exercises your lats, biceps, shoulders, and back muscles. Also, the leg muscles work indirectly. This fact makes it one of the essential exercises in a hypertrophy routine, particularly in the back days. What is the correct low pulley rowing technique?

Low pulley rowing is one of the best exercises for widening your back. Not only due to an increase in the volume of the muscles but also due to an increase in width due to its expansion. The low pulley row is ideal for a beginner to learn the technique of one of the five basic multi-joint exercises: the horizontal barbell row.

Correct low pulley rowing technique

Starting position: sitting on the machine, feet on the platform, knees should be slightly bent, not completely straight. Stretch your torso forward to catch the pulley. Maintaining the back’s natural curvature and without forcing it artificially, pull the weight back with your arms straight.

Increase the range of motion when your torso and legs complete a 90-degree angle. Stop for two seconds at the high point. The pacho should be kept to the front, and the neck should continue the back’s natural curvature. The main thing incorrect tapping pulley rowing technique is to feel the tension in your back.

When executing the correct pulley rowing technique, your arm muscles shouldn’t be the only ones working. It is one of the most common mistakes. In all back exercises, you should try to bring the shoulder blades together and activate the upper body area.

Common mistakes when doing low pulley rowing

One of the common mistakes when doing low pulley rowing is skewing the spine to the sides. To avoid this, activate the middle or core zone. The abdominals should remain firm throughout the movement. The shoulders should be pulled back to bring the shoulder blades together at the end of the campaign.

Another common mistake when doing low pulley rowing is curving your back excessively. Avoiding this position is accomplished by reducing the load. It is important to remember that the correct movement technique should be sacrificed in no case. In trying to increase loads, this mistake is often made.

Incorrect low pulley rowing technique; keep your elbows tight against your torso. Opening them is one of the most common mistakes. In addition, the torso should be kept in an upright position, leaning a maximum of 10-15 degrees.

How to adjust the machine when doing low pulley rowing?

While it seems like a silly question, adjusting the machine when rowing on a low pulley is essential to avoid common mistakes. The bench should be at a height such that a 90-degree angle is formed between the pulley and the ground. The footplate should be positioned far enough to bend the knees slightly.

The classic low pulley rowing technique is performed with the V-shaped bar. Using handles with wider handles or performing this exercise with a high pulley is recommended only after learning the correct low pulley technique.

Do you have to bend your back?

You may have heard that the low pulley technique requires curving your back at the starting point. This is true? The answer: Yes and no. Turning your back is recommended only for advanced athletes when executing a low pulley.

While it is effective in increasing the range of motion and working the smaller back muscles, learning how to do it correctly requires time and the assistance of a professional.

If you are unsure how to do it, we recommend performing the traditional low pulley rowing technique. Failure to do so increases the risk of injury, which can divert loads onto the spine.


  • Low pulley rowing is an exercise that should be included in a back routine. It is an effective exercise for developing the deltoids, lats, and arm muscles.
  • Correct low pulley rowing technique requires that the elbows be held against the torso, no sideways drift, and a 10-15 degree angle at the top of the movement.
  • One of the most common mistakes when doing this exercise is only using the muscles of the arms. Remember that the leading group to work in rowing is the back muscles.

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