Attack Your Back With Machine Low Rows

Rowing machine exercises are one of the best tools for growing your back muscles. Although most of the trainees prefer barbell and dumbbell rows for building back thickness, some machines are also efficient in stimulating the lower latissimus muscle, without the risk of back injuries that can result from bending your back when holding the weights. They help you build greater back width by focusing on the lower back muscles, especially the area just above the waist.

TARGETED MUSCLES

The lats

The low rows efficiently activate the latissimus dorsi muscles. These muscles, commonly known as lats, are the largest muscles of the back, covering most of its surface. The lats are attached to the thoracic vertebrae at the one end, with the other end being attached to the iliac crest.

The lat muscle fibers meet at the upper section of the humerus bone. The function of the lats include extension, adduction, horizontal adduction, flexion, and internal rotation of the shoulder joint.

Seated low rows activate latissimus fibers by pulling the arms backward, with lesser degree of activation in bringing the arm toward the center of the body.

Related : 6 Moves for Thick, Wide Lats

Teres major

Just as most of the lats exercises, low rows also activate the teres major. This small muscle is attached at one end to the scapula and it extends to humerus bone. It’s involved in bringing the arm backward. This muscle is activated during low rows, specifically through the arm’s backward pulling motion.

The activity of the lats and teres major is assisted by the intermediate region of the trapezius, which is also triggered with the low rows.

The intermediate region of the trapezius goes from the thoracic spine to the scapula. These fibers are involved in retracting the scapula toward the center of the back. The pulling movement of the low rows contracts the trapezius fibers.

Deltoids

The deltoids are also strongly activated during low rows. Their posterior fibers are attached to the scapula, and are triggered with the posterior movement of the low rows.

This exercise activates many other muscles located in the shoulder girdle and arms. The short and long head of the biceps are just some of them.

In other words, with the machine low rows you don’t just target your back, but a number of shoulder and arm muscles as well.

HOW TO EXECUTE MACHINE LOW ROWS

1. Get seated in the rowing machine and first adjust the weight you wish to use. Set the seat height such that when you pull the handles toward your chest, they are the same height as the lower robs. Your legs should be slightly bent in the knees. Make sure you are seated far enough away to barely reach the handles. Your range of motion will increase as a result.

2. Grab the handles, and secure your feet on the supports.  Slightly arc your back and secure yourself into position. Inhale.

3. Start pulling the handles towards your chest with the whole arm. Your elbows should be pointing backwards.  Continue with the movement and bring the handles to your chest. They should be at the height of the lower ribs. Exhale during this movement.

4. Once in this position let your elbow extend and slowly lower the weights until your arms are completely straight and your lats – fully stretched. Don’t drop the weights, but rather resist them as your lower them. Inhale during this movement.

5. To allow your middle musculature to stretch between the contractions, hold the weights at the bottom position and repeat the movement.

Machine low rows are most efficient if they are performed in a slow and controlled motion. Remember that the negative part of the motion is just as important as the positive lift. So put all your effort in slowing the weight and lower it smoothly. Keep your focus on the movements and breathing.

The exercise works best if you allow yourself to complete full range of motion. Try pulling your elbows back as much as you can at the end of the positive part. You can also try to squeeze your scapula, to achieve better activation of the trapezius muscle.