What handle attachment is best for this exercise?

The close-grip V-bar is standard for targeting the lats and mid-back, but a wide straight bar can be used to shift more focus onto the rear deltoids and upper traps.

How far back should I pull the handle?

Pull the handle until it nearly touches your abdomen. Focus on the elbow position rather than the hands; your elbows should pass just behind your torso.

Is a slight lean allowed during the movement?

While a very small natural shift is acceptable, excessive leaning reduces lat engagement and increases the risk of lower back strain.

Long-Pulley Low Row Guide | Back Strength Tutorial

Master the Long-Pulley Low Row with our expert guide. Learn proper form to target your lats and rhomboids for a stronger, more defined back.

How to Perform

Sit on the bench with your feet firmly against the footrests and a slight bend in your knees to protect your lower back.
Grasp the V-bar handle with a neutral grip and sit upright with your arms fully extended and shoulders pulled down.
Exhale as you pull the handle toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together.
Keep your torso stationary and upright throughout the movement, avoiding the tendency to lean back as you pull.
Pause for a second at the peak of the contraction to maximize muscle engagement in the mid-back.
Inhale and slowly extend your arms back to the starting position while maintaining tension and preventing the weight stack from touching.

Common Mistakes

Using momentum by rocking the torso back and forth
Shrugging the shoulders upward toward the ears during the pull
Flaring the elbows out wide instead of keeping them tucked near the ribs
Rounding the lower back instead of maintaining a neutral spine

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Trapezius
Biceps
Rear Deltoids

Related Guides

Lats · Back