What To Know
- The low row, also known as the seated cable row, is a compound exercise that primarily works the latissimus dorsi (lats), the large muscles that run down your back.
- The lateral row, also known as the dumbbell row, is an isolation exercise that focuses primarily on the rear deltoids, the muscles on the back of your shoulders.
- If you’re looking to build a wider back and improve overall strength, the low row is a great option.
Choosing the right exercises for your workout routine can be overwhelming, especially when it comes to targeting your back muscles. Two popular exercises that are often confused are the low row and the lateral row. While they share some similarities, they also have distinct differences that affect their effectiveness and suitability for different goals. This blog post will delve into the nuances of low row vs lateral row, helping you determine which one is best for you.
Understanding the Low Row
The low row, also known as the seated cable row, is a compound exercise that primarily works the latissimus dorsi (lats), the large muscles that run down your back. It also engages the biceps, rhomboids, and trapezius muscles to a lesser extent.
Here’s how to perform a low row:
1. Setup: Sit on a bench with your feet flat on the floor and your chest facing the cable machine. Grip the cable bar with an underhand grip, slightly wider than shoulder-width apart.
2. Execution: Pull the bar towards your chest, keeping your back straight and your core engaged. Pause briefly at the peak contraction, squeezing your shoulder blades together. Slowly return the bar to the starting position.
Understanding the Lateral Row
The lateral row, also known as the dumbbell row, is an isolation exercise that focuses primarily on the rear deltoids, the muscles on the back of your shoulders. It also engages the trapezius and rhomboids to a lesser extent.
Here’s how to perform a lateral row:
1. Setup: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend at your waist, keeping your back straight and your core engaged. Let the dumbbells hang straight down towards the floor.
2. Execution: Pull the dumbbells up towards your waist, keeping your elbows close to your body. Pause briefly at the peak contraction, squeezing your shoulder blades together. Slowly return the dumbbells to the starting position.
Low Row vs Lateral Row: A Detailed Comparison
To better understand the differences between these two exercises, let’s compare them based on several key factors:
1. Muscles Worked
- Low Row: Primarily targets the lats, with secondary involvement of the biceps, rhomboids, and trapezius muscles.
- Lateral Row: Primarily targets the rear deltoids, with secondary involvement of the trapezius and rhomboids.
2. Movement Pattern
- Low Row: Involves a horizontal pulling motion, with the bar moving towards your chest.
- Lateral Row: Involves a vertical pulling motion, with the dumbbells moving towards your waist.
3. Difficulty Level
- Low Row: Can be challenging for beginners, especially if using heavy weights.
- Lateral Row: Generally considered easier to learn and perform, as it involves a simpler movement pattern.
4. Equipment Required
- Low Row: Requires access to a cable machine.
- Lateral Row: Can be done with dumbbells, resistance bands, or a cable machine.
5. Benefits
- Low Row: Builds overall back strength and thickness, enhances posture, and improves grip strength.
- Lateral Row: Develops rear delt strength and definition, improves shoulder stability, and helps prevent shoulder injuries.
When to Choose the Low Row
The low row is a great choice for:
- Building a wider back: The latissimus dorsi is the primary muscle responsible for back width, and the low row effectively targets this muscle.
- Improving posture: Strengthening the back muscles can improve your posture and reduce the risk of back pain.
- Increasing grip strength: The low row engages the forearms and hands, contributing to improved grip strength.
When to Choose the Lateral Row
The lateral row is a great choice for:
- Targeting the rear deltoids: This exercise effectively isolates and strengthens the muscles on the back of your shoulders.
- Improving shoulder stability: Strong rear deltoids help stabilize the shoulder joint, reducing the risk of injuries.
- Adding definition to the shoulders: The lateral row can help create a more defined and sculpted look in the shoulder area.
Low Row vs Lateral Row: Which One Should You Choose?
The best exercise for you depends on your individual goals and preferences. If you’re looking to build a wider back and improve overall strength, the low row is a great option. If you’re focusing on shoulder development and stability, the lateral row is a better choice.
You can also incorporate both exercises into your workout routine for a well-rounded back and shoulder development program.
Tips for Performing Both Exercises Correctly
- Maintain a neutral spine: Throughout both exercises, it’s crucial to keep your back straight and your core engaged to prevent injury.
- Use proper form: Focus on the correct movement pattern and avoid using momentum to help you lift the weight.
- Start with a lighter weight: Gradually increase the weight as you get stronger and more comfortable with the exercises.
- Listen to your body: If you feel any pain, stop the exercise and consult with a healthcare professional.
Final Thoughts: Choosing the Best Exercise for You
While both the low row and the lateral row are valuable exercises for back and shoulder development, they serve different purposes. Understanding the nuances of each exercise can help you make an informed decision about which one is right for you. By incorporating both exercises into your workouts, you can achieve a well-rounded and balanced physique.
Answers to Your Most Common Questions
Q: Can I do both low rows and lateral rows in the same workout?
A: Yes, you can include both exercises in the same workout. However, it’s important to prioritize proper form and avoid overtraining.
Q: What are some alternatives to the low row and lateral row?
A: Some alternatives to the low row include pull-ups, chin-ups, and bent-over rows. Alternatives to the lateral row include face pulls and shoulder raises.
Q: How often should I perform low rows and lateral rows?
A: Aim for 2-3 sessions per week for each exercise. Allow for adequate rest between sets and workouts.
Q: Can I do low rows and lateral rows at home?
A: The low row requires a cable machine, which may not be available at home. However, the lateral row can be performed at home using dumbbells, resistance bands, or a cable machine.
