📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

Global search (sidebar) is disabled — it queries the API.
The JSON API and the API “Try it” playgroundaren’t included.
The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Low Row (Band/Cable)

Draftstrength90%beginner⬤ strong evidence

View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start: seated (or standing) tall with a long spine, arms extended forward holding a band or cable anchored at about waist height, scapulae protracted
End: band/cable pulled toward the abdomen/belt buckle with elbows driven toward the back hip pockets and scapulae retracted/depressed, quiet upper traps
Range of Motion: full shoulder extension/scapular retraction pull to the abdomen, controlled return to forward reach

How to Perform

Seated or standing, pull a resistance band or cable toward the abdomen while retracting scapulae, elbows close to body.

Watch on YouTube↗

Opens a YouTube search for “Low Row (Band/Cable)”

Equipment:resistance bandcable machine

Starting position: seated

Coaching Cues

1
Long spine, quiet upper trap — pull from below the shoulder blade
(verbal)
2
Drive the elbows toward the back hip pockets
(verbal)
3
Pull the band toward the belt buckle
(verbal)
4
Pinch a coin between the lower shoulder blades
(tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10–15, 3×/week × 12 weeks

EMG Activation Data

Middle trap moderate-high; lower trap moderate; rhomboid major moderate [Kibler 2008]. Appropriate early rehab (limited ROM).

Muscles Involved (9)

Primary Movers

Lower Trapezius

Middle Trapezius

Secondary Movers

Posterior Deltoid

Rhomboid Major

Latissimus Dorsi

Lengthened / Stretched

Pectoralis Major— AUDIT: Retraction plus shoulder extension lengthens the anterior protractor/flexor pectoralis major.

Upper Trapezius— AUDIT: Scapular depression (a primary movement) directly lengthens the elevator upper trapezius, which the low row deliberately down-trains.

Levator Scapulae— AUDIT: Scapular depression lengthens the elevator levator scapulae as the clean antagonist.