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Illustration of the Plate-Loaded Low Row: Row low and into the hips - this one is all lat, not upper back.
compound · Horizontal Pull

Plate-Loaded Low Row

Plate-Loaded Low Row is a compound horizontal pull movement for back, using Cable Low Row. It also works lats and biceps. 3 sets of 10-12, 2 min rest.

Primary muscle
Back
Equipment
Cable Low Row
Difficulty
Beginner
Sets and reps
3 × 10-12
Rest
90s
Force
pull

How to do it

  1. 1
    Set up

    Chest on the pad, neutral handles, arms long at the start.

  2. 2
    The cue that matters

    Row low and into the hips - this one is all lat, not upper back.

  3. 3
    Work it

    3 sets of 10-12, resting about 2 minute between them.

Muscles worked

Back does most of the work. Lats and biceps take the rest.

Back exerciseslatsbiceps