Seated Low Row | Home Gym Hacks

March 04, 2024 2 min read

Shredded Dad on...

Welcome to our Home Gym Hacks, where we share creative and effective ways to maximize your home workout experience. In this series, we dive into innovative exercise hacks that use minimal equipment, turning your home gym space into a powerhouse of fitness possibilities.

Seated Low Row

Seated low row cable machines are great for strengthening the middle back muscles and lats but what if you don’t have a cable machine with a weight stack?

You’re in luck because in this hack I’ll show you how to recreate this machine with your weight rack, a cable pulley system, a sandbag, and a handle.

Seated Low Row Hack Equipment

Here’s what you need:

Weight RackSupports the top and lower pulley

Pulley System (High and low pulley)Weight hangs from top pulley, cable goes through bottom pulley allowing a horizontal pull

Sandbag: Used as a footplate to push off especially when going heavy

Weight plates: Add weight plates to loading pin for resistance

Cable attachment: I’m using a Double D handle but you can also use other cable attachments

Setting Up The Seated Low Row

Attach the pulley system: Add a top pulley to your pull up bar and a bottom pulley to one of your uprights. Top pulley cable is connected to a loading pin. Bottom pulley cable is connected to a handle.

Load up: Add weight to the loading pin

Set your “footplate”: Place the short end of a sandbag against one of your uprights.

Go Time: Sit in front of the sandbag with your feet touching the end closest to you. Grab the handle and start rowing!

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Here's to getting stronger and using new movements—enjoy your workout


Shredded Dad

Hi! I’m Jose and I’m the proud owner of a PRx Pro Rack and PRx folding incline bench.

I’m the founder of, where I review home gym equipment, share fitness tips, and brainstorm home gym hacks.

You can connect with me on Instagram, where I share entertaining gym content from my garage gym.

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