5 Effective Exercises with the Lat Pulldown Low Row Machine

A strong back will undoubtedly support everything else you do. From lifting whatever heavy loads are thrown at you to standing as tall and strong as an oak. 💪

Integrating the cable machine exercises with a Lat Pulldown Low Row machine into your routine is a one-stop point for building a strong and muscular back. 

Cable machine exercises simulate everyday movements such as bending, lifting, pushing, pulling, and twisting. When you train these movements skillfully and intentionally, you will not only become fitter but also improve your movement efficiency and lower your risk of injury when you are not in the gym.

In this blog post, we’ll walk you through five of our favorite exercises and share some benefits of using the Lat Pulldown Low Row Machine. 

Let’s get started! 

Before we get into the exercises, here are some of the benefits you can expect:

1. Improved upper body strength
   Lat pulldowns are an excellent exercise for targeting your back, shoulders, and arms. Low rows, on the other hand, can help you develop a strong and stable core. These exercises, when performed regularly, can help you build upper body strength and improve your posture.
2. Improved muscle definition
   The Lat Pulldown Low Row Machine can help you achieve that by targeting specific muscle groups. By increasing the resistance over time, you can continue to challenge your muscles and improve your muscle definition.
3. More exercise variety
   Having a Lat Pulldown Low Row Machine at home can help you diversify your workout routine. You can perform different variations of the exercises and target different muscle groups. This variety can help prevent boredom and keep you motivated.
4. Convenience
   Owning a piece of equipment like the Lat Pulldown Low Row at home can be more convenient than going to a gym. You can save time and money commuting to a gym and be free to work out whenever you want.

Check out our Lat Pulldown Low Row Machine: What You Need To Know blog post to know more about its features. 

This exercise is great for targeting the lats and triceps, as well as improving overall shoulder stability and posture. Start with a lighter weight and gradually increase as you become more comfortable with the movement.

1. Attach a Lat Pulldown Bar to the machine.
2. Stand with your feet shoulder-width apart, facing the machine.
3. Using an overhand grip (palms facing down), grab the bar about shoulder-width apart.
4. Step back a little bit from the machine and engage your core muscles to keep your back straight and your chest up.
5. Begin the exercise by pushing the bar down towards your thighs, keeping your elbows soft (slightly bent) and your arms straight.
6. Push the bar down and focus on squeezing your lat muscles (the large muscles on either side of your back) to initiate the movement and maintain control throughout.
7. As you bring the bar back up, keep your arms straight focusing on your lats to resist the weight.
8. Repeat for reps and maintain proper form throughout.

This exercise is great for targeting the upper back muscles, specifically the lats, rhomboids, and traps. You can experiment with different grip widths on the Double D Handle to target different areas of the back.

1. Attach the Double D Handle to the cable and sit facing the machine.
2. Initiate scapular retraction by pulling your shoulder blades down and together. This will activate your upper back muscles and help to stabilize your shoulders during the movement.
3. With your scapulae retracted, exhale and pull the handles down towards your chest. Keep your elbows close to your body and focus on using your back muscles to perform the movement. 
4. Pause for a moment at the bottom of the movement, when the handles are at your chest.
5. Inhale and slowly control the handles back up to the starting position. 
6. Repeat for reps and maintain control throughout the entire movement. 

This exercise focuses on squeezing your triceps muscles hard at the bottom of the movement to maximize the contraction and build strength and size.

1. Attach the Tricep Rope Extension and select your weight.
2. Stand facing the machine with your feet shoulder-width apart and your back straight. Grab the rope with a neutral grip (palms facing each other).
3. Keeping your upper arms close to your ribcage, bend your elbows to bring the rope down towards your thighs. Your upper arms should remain still throughout the exercise.
4. Using your triceps, press the rope extension down and out away from your body until your arms are fully extended. Keep your elbows locked in place.
5. Pause for a second or two at the bottom of the movement. With the rope fully extended and your triceps fully contracted, focus on squeezing your tricep muscles.
6. Slowly and with control, bring the rope back up to the starting position.
7. Repeat the movement for reps.

This exercise can be performed with a variety of cable attachments, such as ropes, bars, and handles, each of which has a slightly different feel. It’s great for strengthening the upper back and shoulders while also improving posture.

1. Begin by lying on your back on the ground with your feet braced against the platforms of the Lat Pulldown/Low Row Machine.
2. Reach up and grasp the Tricep Rope Extension with an overhand grip. 
3. Pull the rope towards your body, lifting your elbows up and back like you would in a standing upright row.
4. As you pull the rope towards your body, squeeze your shoulder blades together and engage your upper back muscles.
5. Pause briefly at the top of the movement and slowly lower the rope back down to the starting position.
6. Repeat the movement for reps.

The wide grip low rows is a compound exercise that primarily targets the muscles in the upper and middle back. By using a wide grip on the bar, you engage more of the back muscles which can help improve posture, increase upper body strength, and build muscle mass in the back.

1. Sit on the ground with your feet braced against the platform and a wide grip on the straight lat pull down bar.
2. Inhale and pull the bar to your chest, keeping your elbows wide and your shoulder blades squeezed together.
3. Exhale and slowly release the bar back to the starting position, fully extending your arms.
4. Repeat the exercise for reps and sets.

And there you have it! 

These exercises are just some of our favorite ones to do with the Lat Pulldown Low Row Machine. By incorporating these exercises into your routine, you can target multiple muscle groups and see impressive results in no time.

We hope you found these exercises helpful and that you feel inspired to try them out for yourself.