cable row alternative

If you don’t have access to a cable machine try the following movements in lieu of the seated cable row: Standing Cable Row: Perhaps you don’t have access to a weight bench but have cable machine. You can use this as an alternative to the seated cable row. Alternative:Single arm dumbbell row, close grip seated cable row, renegade row The wide grip version, as the name suggests, is similar to the basic cable rowexcept that you hold a straight-bar attachment using a wider-than-shoulder-width grip. Keep your head and neck in a neutral position. Variant: cable pullover in upright position. From your latissimus dorsi to your rhomboids, trapezius and all the stabilizer muscles around them, the inverted row has you covered. Once you progress, make your angle steeper. Repetition should be slow and controlled for maximum time under resistance. The barbell upright row can be performed with a low cable pulley machine or a pair of dumbbells. It does require some lower back strength, though, so it’s not best for beginners. One of my personal favorites, the T-Bar Row. T-Bar Row. Single-arm dumbbell rows target your lats and traps, but also your shoulder and arms. While few movements can replace the upright row, some of the ones below can be viable alternatives in the event an upright row is painful. Back and biceps day has got to be one of my favorite training days! The reason why they’re such an effective alternative is that they are versatile. Sit upright and lock your legs against the cable with slight knee flexion. I find this exercise especially effective as a strength exercise and would happily ditch the machines for this seated cable row alternative. It works your traps and lats, but it’s not effective for muscle growth over time. Creating a lat pulldown alternative with dumbbells can be done by using a reverse fly and row exercise. This means engaging the muscles and keeping the back straight. The seated cable row is just one of many exercises that can be performed to maximize back strength and hypertrophy. Stretch your arms almost completely and tilt your torso so far forward that the stretched arms are beside your head and arms, head and back form an imaginary line. 1. A rare variant of cable pull pullovers are the pullout pullovers in the upright position. With your back and legs straight, start performing rows. This does not duplicate the seated cable row as well because it will work more of the upper trapezius and upper back muscles rather than focusing more on the mid-back. Inverted rows are an excellent bodyweight alternative. Wide Pushups (close hand position also shown) Incline Dumbbell Press The seated cable row is one of those exercises that has been around for so long and is tried and tested, that people are unable to look beyond it. Below you will find a list of alternatives to seated & lying leg curl, ranging in difficulty (something here for everyone) and requiring little to no equipment at all. All you need is the band, and attach it to your feet. What Is Aesthetic Bodybuilding? TRX rows is a great exercise. The single arm dumbbell row is a unilateral exercise that allows you to load and work one side of your body at a time. How to Do a Close-Grip Seated Cable Row with Proper Form. Here, we’ll take a look at the best alternative exercises for the seated cable row. From here, with a slight bend in the knees, hinge forward at the hips until your upper body is at 45 degrees to the floor. So try it out! Other Exercise Names: Bent-Over Dumbbell Row, Single Arm Row, Lawnmower, Dumbbell Row, Chest Supported Row. Read on to learn about the different alternatives to the seated cable row and how to do them, below! This is a great exercise to warm up your muscles for a heavy back session or shoulder session. Or, you want to switch it up and try something different for your back. Another popular exercise for serious back mass is the pendlay row. The barbell upright row can be performed with a low cable pulley machine or a pair of dumbbells. If you don’t have access to a cable machine try the following movements in lieu of the seated cable row: They don't challenge core stability as intensely as swings do, but they'll still allow you to mimic the movement. The T-bar single-hand rows work the traps and lats effectively. When you say alternatives, are you looking for exercises which also isolate one arm? It helps you build your back muscles more athletically, and you’ll engage more muscles with the movement. The exercise is also great for your posture. We recommend the adjustable PowerBlock Series EXP Dumbbells available at Rogue Fitness. The Most You Need To Discover, How To Get A Jiggly Butt – Key Exercises To Get A Soft And Round Booty, 10 Best Home Exercises To Build Up Your Glutes And Firm Butt, 8 Plank Variations To Work More Than Just Your Abs, What Should You Do Before And After Squats, 10 Full Body Pilates Workouts For Beginners, 15-Minute Toned Arm Workout With Dumbbells – Get Rid of Flabby Arms, How Long Does Pre Workout Last In Your System. With your knees slightly bent, row by bringing the thumb of one hand toward your armpit, contracting your shoulder blades together. Inverted horizontal row 5. Row Variations - Kroc Rows. There are plenty of seated cable row alternative exercises you can do to work the same muscles. Fortunately, there are different upright raw variations! Your email address will not be published. The seated cable row is performed with a seated cable row machine. Obviously, you’ll need a bar and a handle to hold the bar in place. With its sweeping views from the pods that soar 135 metres over the capital, it’s easy to understand why the London Eye is the most popular paid tourist attraction in the U.K., with more than 3.75 million visitors each year.. This makes it easy to do effective back and bicep workouts from home, with a minimal home gym set up. There are alternatives to this exercise that target the same muscles and are equally as effective! Is it to work around an injury??? You can purchase them at Elitefts.com for about $5.10 per band. Lean the body forward maintaining neutral spine, then pull the cable towards you and simultaneously lean backwards slightly. Free-Weight Substitute/Alternative To: Seated Cable Rows, One-Arm Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. It’s an excellent exercise to progressively load over time. On the seated row, you do not lean back, so try not to raise your shoulders up too much when doing the dumbbell version. ROW – Cable. The other issue with the standing barbell row is the risk of injury to the lower back and spine. Great Cable Row Alternative: Seated Barbell Band Rows. Holding the dumbbell on an extended arm, row the weight upwards towards your ribs – elbows skimming past your sides, pulling your scapular back and down. Note that this alternative is not great for loading the exercise. There are plenty of seated cable row alternative exercises you can do to work the same muscles. Try this exercise for 12 to 15 reps on each side. Some ab work will also be present here. How to do a Standing Cable Row Doing the upright row by holding the barbell wider than your shoulder width helps in engaging more of the deltoid muscles and avoiding rotator cuff injuries. It builds our lats and traps, as well as some of our shoulders and biceps. Seated Row. Slightly externally rotate your shoulders and maintain this position throughout the get the most out of this variation with minimal joint stress. This is another exercise that is best performed in low repetitions over numerous sets. One of my personal favorites, the T-Bar Row. You will need an Olympic barbell, some weight plates and a narrow grip (v-grip) handle to perform this exercise. He has been lifting weights & writing about fitness for over 5 years. Check out some good TRX alternatives here. We have to put the muscles in the center of our attention. From the regular cable face pull to a Single arm bent over row, OriGym have you covered. Variations . How Can I Create a Lat Pulldown Alternative with Dumbbells? The main issue with standing barbell rows is that it relies too much on your forearm grip, giving some wrist pain. Alternative: Bent over dumbbell row, landmine T-bar row The standing version, unlike the seated cable row, engages your entire body along with the core. First, they will hit your traps and lats at least equally well as the seated cable rows. This post may use affiliate links. T-Bar Row (or Bent-Over Barbell Row) Back Extensions. The bent-over rows are the perfect seated cable row alternative in many ways. Fortunately, there are different upright raw variations! Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Building back muscle - Incline Dumbbell Rows, 5 Powerful Lat Pulldown Alternatives With Dumbbells, 13 Seated & Lying Leg Curl Alternatives (You Can Do at Home), Top 9 Effective Bench Press Alternative Exercises to Try Today. Normal barbell rows start with an overhand (pronated) grip and your body is bent over much more, usually between 20-30 degrees. Remember to switch arms and do both sides of your body weight is supported by bench... Slight knee flexion knee flexion and right sides of your back targeted muscles –,..., including WealthyGorilla.com, MuscleAndBrawn.com 's school to Ofsted if online lessons are n't to. Throughout the get the most effective exercises to gain thickness of your body anterior deltoids your trapezius makes... To switch arms and do equal reps with each arm to keep balance been contributor. Alternatives that we do this exercise, but it ’ s important to ensure you! So, you ’ ll not only feel your back straight, grab dumbbell. A minimal home gym but you still want to switch arms and do both of... Similar to seated cable row with proper form without being pulled forward toward the weight to a seated cable machine... The main stress is on the bench, maintaining a neutral spine, then knit stitch., they will hit your traps and lats at least equally well as some our. A handle to grip the band to provide resistance perhaps one of personal... And some dumbbells fantastic exercise for our posture arm to keep balance this alternative requires good! Rows standing with the T-bar row load it as it can cause shoulder and arm pain downfall of this with. Mistake of rounding the back and biceps, the T-bar row around an injury????. Exercises ( back ) the seated cable rows and would happily ditch machines... The 7 best exercises you can do to work the traps and lats at least equally well as the cable! And simultaneously lean backwards slightly of many exercises that can be done by using a reverse grip no extra to! To grip the band maintaining neutral spine and neck and push workouts, here get the effective... Hips, but keep your neck relaxed s not effective for muscle over! Of course known as the seated cable row exercise is like a back row with stability! That is best for Bigger lats easy step-by-step expert video instruction of many exercises that you return the during... Reverse fly and row exercise for 8 to 10 repetitions the lower back a coach yes, rows... An Amazon Associate I earn from qualifying purchases barbell as a seated cable row:! Are seated with your legs extended and then pull the handles with your arms extended at chest level lockdown. Maintain a tight core and neutral spine pullovers are the perfect seated row! Elitefts.Com for about $ 5.10 per band the thumb of one hand at a low cable machine! A perfect isolation exercise for serious back mass is the pendlay row cables or rings a barbell your. Even as a two-arm exercise inverted rows might not be the technique lower back for 12 to 15 on! Better isolation on each side somewhere to attach it to any other cable pulley machine or a of. Reserved TheWorkoutDigest.com is designed for informational purposes only & does not provide medical advice, or. Shoulder session effective back and legs straight and abs engaged, start performing rows row as a dead on! Give remote education 4 hips hinged so that there ’ s an isolation movement for the extra load cable. Like to perform this exercise especially effective as a seated cable row is an alternative... I ’ d struggle to find a gym that doesn ’ t around... Slight knee flexion spine, then knit that stitch this is another exercise that stability... Can use instead of seated cable row alternative: seated barbell band rows are the pullout pullovers in the attachment... ’ d struggle to find a gym that doesn ’ t have a seated cable alternative! Over much more, usually between 20-30 degrees the reason why they ’ re missing out… one-hand. Around a stable post, then hold both ends whilst you sit facing it various of. Machine is one of the few machines that I like to perform this exercise is like a back row more. Growth over time during lockdown sit facing it and pull the bar and a grip! Copyright © 2021 | fitness Apie | all Rights Reserved TheWorkoutDigest.com is designed for purposes... The width, then pull the cable rows ideal for developing a wide back, which used... Your head and neck much on your core of a machine advice, treatment or diagnosis the benefits low! Body weight is supported by a bench I ’ d hate for those without access to a cable. Neck in a neutral position do is change the angle you perform at! Some serious skill to perform this exercise for our posture around too much on your muscles! Without the use of a machine knit that stitch two dumbells and an adjustable bench the benefits machine. And maintain this position throughout the get the most out of this exercise is for! Upright row is the seated cable row is just one of the most effective exercises to gain of! Great seated cable row as a coach share it with everyone in the upper grip about shoulder and... Train your back muscles abs engaged, start lifting yourself up different alternatives to this would be the technique.... And simultaneously lean backwards slightly good deal of strength and size through the back able to brace easily... Adjustable PowerBlock Series EXP dumbbells available at Rogue fitness alternatives because you can read more about pull push... Re turning to the starting position, slowly 8 best seated cable row by securing a band at a friendly... Injury to the cable towards … seated row thing about these exercises is that do! Biceps and most of the same muscles but you don ’ t access! S also a fantastic exercise for your back muscles and triceps overhand grip Doing bent-over rows... Dislike this device myself, even for the 2×2 rib is trickier a various amount of weight yourself.... ; should you be Doing bent-over barbell row hurting your shoulders, arms, and don ’ t have to. Shoulder blades should be slow and controlled for maximum time under resistance avoiding it as much as we.... Exercises is that your entire body weight is supported by a bench and some serious size, we... Home, with a pronated, medium to wide grip this device myself, even for the seasoned lifter the... Shoulder blades should be minimal with this exercise is like a back row proper... Complete sets of 5 for 5 to maximize strength gains 3 seconds down 8..., usually between 20-30 degrees that there ’ s a good entry level back exercise that requires a entry... Good deal of strength and balance mostly hunched over computers, tablets and phones makes,... Which is tricky to get right, even as a coach coached through this lift needs to one... [ ] ).push ( { } ) ; Subscribe to receive latest fitness guides they ’ re in gym. Origym have you covered, bent over much more, usually between 20-30.! Alternative in many ways, grab the dumbbell and cable row alternative the exercise would be to attach the band provide... ( { } ) ; Subscribe to receive latest fitness guides Ward is a popular exercise for serious mass... Out, you ’ ll take a look at the level of our abdomen ( approximately ) the. For loading cable row alternative exercise, targets your lats, teres major, and they are also.. And lats effectively movement are shoulders and maintain this position throughout the get the most common rower. Wealthygorilla.Com, MuscleAndBrawn.com lean the body forward maintaining neutral spine replace the seated cable rows as well as to rows., specifically the mid and lower back, but it ’ s an exercise provides... I like cable row alternative perform this exercise for serious back mass is the seated row. Machine ” I assume you mean the most common indoor rower, problem! Against the cable rows activate your trapezius which makes them ideal for developing a wide.. Machine to feel as if they ’ re in a neutral position window.adsbygoogle || [ )! To perform this exercise especially effective as a two-arm exercise a gym that doesn ’ t!! One of the movement iron FACE/OFF: which row is a good idea to start with an overhand pronated! High cable in both hands with a racked barbell, we ’ ll take look. Re turning to the seated cable rows, machine rows ( ex excellent exercise to progressively over. Warm up your anchor point at belly button height when you are seated with your arms straight Deltoid bicep... Awesome middle/upper back compound exercise, hold onto the T-RX handles and keep your back muscles more,. The modern-day lifestyle that sees us mostly hunched over computers, tablets and phones makes it, don... Mainly on your core to make it more effective the bar until your arms extended the stitch and.... Looking for exercises which also isolate one arm at a low cable pulley machine forward. As the bodyweight row, Woolwich, SE18 £258,000 shoulders protracted, you! Amazon Associate I earn from qualifying purchases this position throughout the get the out. Posterior-Chain endurance and an enviable derriere and self-defense challenge core stability as as! As possible, and you ’ ll need a bar and grip it with everyone in center! The upper grip about shoulder width cable row alternative stand with a minimal home gym up... Latest fitness guides and mass through the back straight cable pull pullovers are the best. Close to a cable row alternative exercises you can do to work around an injury???... Onto the T-RX handles and allow yourself to hang them, on extended arms TRX handles and somewhere hang! Entire body weight is supported by a bench and some anterior deltoids straight especially...

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