Exercise Guide


If you feel pain, dizziness or shortness of breath at any time during any of the exercises or use of other equipment at this website, you should STOP exercising & consult your physician.

Alert gym staff if assistance is needed.


Low Row

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figure 1

figure 2

Lifting Technique:

1. Select desired weight

2. Adjust the height of the bench if necessary

3. Sit on the bench with your legs fully extended, without hyper-extension (soft knees)

  • Feet should be shoulder width apart

4. Grasp the handles and straighten the back to lean back slightly [Fig. 1]

  • Keep the head erect

5. Pull handle back to your lower abdomen just above your thighs [Fig. 2]

6. Squeeze your shoulder blades and elbows together to lift the weight

7. Lower the weight to complete a repetition, full stretch, and full range of motion by allowing the weight plates to nearly touch

  • Continue to extend the legs with soft knees

8. Complete the desired number of repetitions