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Plate-Loaded Low Row

Upper backLats Rear deltsBiceps Compound Seated row machine
Demo (loops)

How to do it

Starting position

  1. Place your chest against the chest pad and place your feet on the footplates.
  2. Adjust the seat so the handles are at belly button height.
  3. Load the same weight on both sides.

Movement

  1. Retract your shoulder blades first, then pull the handles to the sides of your stomach.
  2. Drive your elbows back past your torso.
  3. Pause for 1 sec at the end, then return slowly.

Breathing

Exhale as you pull, inhale as you return.

Trainer tips

  • Squeeze your shoulder blades first and drive your elbows back

Cautions

  • If you pull with your shoulders shrugged toward your ears, you only use your traps.
  • Using upper-body momentum while arching the lower back

Exercise info

Primary musclesUpper backLats
Secondary musclesRear delts · Biceps
EquipmentSeated row machine
Movement patternHorizontal pull
Rep range8–12 reps
4 similar exercises

Representative exercise: Machine Row

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the seated row machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Low Seated Row with V BarHarderCable Rope Seated RowHarderBand RowSimilar exerciseWeighted Plate Bent-Over RowSimilar exerciseChest-Supported Dumbbell RowSimilar exerciseDumbbell Bent Over RowSame muscle · different equipmentBarbell Bent Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.