How to Plate Loaded Low Row

The Plate Loaded Low Row is a strength training exercise that targets the middle and upper back. Using a plate-loaded machine, it provides a controlled and effective way to work the back muscles and improve overall pulling strength.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Trapezius (upper back and neck)
• Biceps (front of the arms)

Step-by-Step Guide: How to Perform Plate Loaded Low Row

1. Set Up: Sit at the low row machine with your feet firmly placed on the footrests. Grip the handles or bar with an overhand grip.
2. Row the Handles: Pull the handles towards your torso, keeping your elbows close to your body and squeezing your shoulder blades together.
3. Return Slowly: Extend your arms back to the starting position, maintaining control and a slight pause at full extension.
4. Repeat: Perform the desired number of repetitions, focusing on proper form and muscle activation.