Back · Cable
Cable Low Row
How to do the cable low row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Sit at a low cable station and pull the handle toward your lower chest, squeezing your lats and mid-back.
- 1Pull your elbows back and down toward your hips; you should feel your lats and mid-back engage
- 2Keep your chest up and avoid rounding your shoulders
- 3Control the return slowly to maintain tension through the full range
Common mistakes
- Don't lean too far back or use momentum to pull the weight
- Avoid shrugging your shoulders up toward your ears
- Don't let the weight stack slam between reps
Muscles worked
The cable low row mainly works the lats and mid traps, with the biceps, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Lower BackSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Cable Low Row strength standards
See how your cable low row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM262.5 lb
Diamonde1RM297.5 lb
Champione1RM325 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable low row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.