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FACT CHECKEDRows are the ultimate exercise for building the upper back, and cable rows are second to none among them. The seated cable row is a stellar exercise because it offers a lot of options in terms of grip and positioning that allow you to hit the back from multiple angles, maximizing muscle recruitment.
Unfortunately, we don’t always have access to a cable machine – whether you’re working out at home, your gym lacks a cable system, or the machine has just been taken over - or, you simply prefer to have some options - have no fear, you will find no shortage of alternatives for the fundamental exercises that is the row.
In this post, we’ll briefly discuss the seated cable row and how it works, and then what makes for a good alternative. After, we have the 9 best alternatives to the seated cable row. We’ll list those exercises and how to do each, along with their benefits, variations that influence the muscles they work, and ideal rep ranges to really take advantage of those movements.
Read on to learn about alternatives to the seated cable row that will have your back getting wider, thicker, and more defined in no time.
If you opt out of cable rows, a good substitute will:
In other words, any variation of the row is ideal, and you’ll see a lot of them here. We’ll include barbell and dumbbell-based movements, and some band and TRX based movements.
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Here we present our list of the 9 best seated cable row alternatives. They should somewhat replicate the range of motion and muscle recruitment of the cable row. Nothing will replace the stability of the cable row, so pay attention to form. But if you are consistent, you won’t need the cables for much longer.
The landmine row (or T-bar row) is on our list of top 3 rows and is a perfect substitute for the cable row. Landmine rows afford multiple grip options; thus, you can target the same muscles as the seated row. Additionally, they require less core activation, meaning less strain on the lower back. You can also perform these with a chest support, which takes even more pressure off the posterior chain.
How to perform:
Rep range: 8-12
Related:
The high row falls in between the row and pull ups, and it targets the lats a bit more than a seated row. But you’ll still get great activation of the upper back, and that means you can go quite a bit heavier. It also locks you into a strict range of motion, and most are capable of isolateral movements.
How to perform:
Rep range: 8-10
Related: Machine High Row Exercise Guide
The dumbbell row is a great way to isolate each side of the back while also keeping the load heavy. The dumbbell single arm row is an isolateral movement, meaning you can control the range of motion and tension on either side. The DB row will emphasize the lats slightly, and you’ll want to use a neutral (palms in) grip.
How to perform:
Rep range: 8-10
Related: Best Dumbbell Back Exercises
The seal row has emerged as a popular variation of the row that can serve as a near perfect substitute to the cable row. You perform this lying face down on a bench, which takes almost all the tension off the lower back, and maximizes tension on the upper back, particularly the traps and rear delts. You may need to find an elevated bench or use boxes to elevate the bench to perform this movement.
How to perform:
Rep range: 8-10
Related: Seal Rows Exercise Guide
The Pendlay row is a variation of the barbell row but performed with the back perfectly parallel to the ground. This is more of a power movement and is sort of like a "deadlift row", in that you are bringing the bar to the ground to a dead stop each rep. You'll maintain a bent over position the entire time, keeping your torso as parallel with the floor as possible. Perform with an overhand grip to target the lats and upper back.
How to perform:
Rep range: 8-10
Related: Pendlay Row Exercise Guide
Meadows rows are an isolateral row performed using a landmine base and barbell. These are similar in form to dumbbell rows but allow you to lift more weight through a greater range of motion. You perform this with a staggered stance, allowing you to use a little momentum to get in some fuller reps.
How to perform:
Rep range: 8-10
Related: Meadows Rows Exercise Guide
TRX rows are a variation of the row that uses only bodyweight. Although they don’t generate the power or size of conventional weights, they are a great addition to any back routine, and will help you correct your form, and humility, in no time. You’ll work primarily the upper back with a bit of help from the lats.
How to perform:
Rep range: 12-15
Related: 8 Must-Have Calisthenic Equipment For Your Home Gym
Another bodyweight-based variation of the row, inverted bar rows are similar to TRX rows, but are a bit more stable. You will perform these inverted, like TRX rows, but you’ll use a barbell in a squat rack. These will have a similar range of motion to cable rows. Keep your arms wide to target the upper back.
How to perform:
Rep range: 12-15
Related: Best Smith Machine Exercises
Our last row replaces weights with a resistance band but is no less effective at placing tension on the upper back. This variation is similar to the eponymous row of this article; in fact, the only difference is the weight. You can perform this row sitting on the ground or a bench, or even upright. It will work the upper back similarly to the seated row, and can tolerate much higher reps, so is good for a starting exercise, or coupling with a superset.
How to perform:
Reps: 15-20
Related: Best Resistance Band Back Exercises
The seated cable row is a variation of the classic row and is considered an accessory back movement. It is performed seated on a bench or on the floor, and the weight is pulled horizontally toward the chest or abdominal area. Generally speaking, seated cable rows offer a greater range of motion than bars or dumbbells.
Below are a few benefits of the seated cable row:
The seated row works basically the entire upper back, and to a lesser extent the mid/lower back and arms. But the muscles worked depend largely upon the grip used. Here are the muscles the worked by the row, followed by different grips and the muscles they work:
Grips:
There you have it – the best alternatives to the seated cable row. The cable row really is a fundamental exercise for overall back development. It allows you to emphasize the upper back while relieving tension on the lower back, a common downside to many barbell back exercises.
We picked these exercises because they share similar characteristics as the seated cable row: range of motion through the upper back, less tension on the lower back, mid-back activation, and similar rep range tolerance.
Of course, some of these movements are better for development if performed in a lower rep range. That said, they are perfectly suitable for maximizing tension on the upper back and middle back. They are compound movements, so should be one of your primary lifts.
We hope you enjoy these exercises. Don’t forget to add on a few extra reps!
Related:
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