Seated Low Row – YouTube Video

When it comes to a good back workout, we all tend to go towards the rows and for good reason, but have you thought about adding some variety to your workout and giving the seated low row a try? I am performing this workout in the link above to give you an idea on how it gets done. Take into consideration I am lifting a heavier weight but it doesn’t mean you will need to, just lift what you can lift but make sure to keep your form in check because I don’t want to see any of you hurt. 


How to perform the seated low row:

  1. Sit down on the seat and place your feet on the front platform. (knees should be slightly bent – not locked)
  2. Lean over but be sure to keep the neutral alignment of your back and grab the v-bar
  3. With arms extended, pull back until your torso is at a 90 degree angle from your legs. Back should be slightly arched and chest should be out. You may feel a slight stretch on your lats, this is the starting position. 
  4. While keeping your torso stationary, pull the handles back towards your torso until you touch the abdominal region (breathe out while performing this movement). Make sure to be squeezing your back muscles, holding that contraction for less than a minute then slowly go back to the original position while breathing in. 
  5. Repeat for the recommended amount of repetitions. 

Keep in mind that there are many attachments that can be used, they all have certain ways to hold the handle, so be aware of this. 


Muscles Effected by this exercise:

  • Biceps
  • rear deltoids
  • lats
  • forearm flexors
  • middle back region

I don’t know how many of you love having a good back day, but when it doubt give this a try and really make sure to squeeze those muscles so you can really feel the muscles engaging throughout the movement. As always, be sure to contact a professional before starting this exercise if you have prior injuries or conditions that could inhibit you. 


Thanks for reading, be sure to like, comment, share and of course follow for more workouts! 


Fitness Wonderwoman,

Shay-lon xo


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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