Seated cable row alternative

Home » Alternatives. The seated cable row exercise is one of the most commonly programmed back and lat exercises seen in gyms. What you need is a selection of alternative exercises that provide a similar level of back, trap and bicep stimulation as the seated cable row. The seated cable row provides a great stretch for the lats and trapezius and also allows you to use some pretty heavy weight, seated cable row alternative.

Updated On: March 01, 1 Comment. Rows 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. After, we have the 9 best alternatives to the seated cable row. 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. 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.

Seated cable row alternative

To get more lower lat and trap engagement, keep the dumbbells close to your body as you lift. Download our FREE week workout plan. The plan includes a daily schedule, list of exercises, and the number of sets and reps for each exercise. Keep your elbows tight to your sides as you pull back so you can achieve the full range of motion. You can do the T-Bar Row exercise a few different ways:. Our team at The Fitness Tribe often collaborates together to produce content. Many times the content is not written by a single author, instead it is usually a team effort. Additionally, TheFitnessTribe. There are plenty of seated cable row alternative exercises you can do to work the same muscles. Dumbbell Bent-Over Row. Make sure you keep your wrists under your elbows for proper form. Keep your back parallel with the bench and make sure not to fully extend your arm These dumbbell row exercises are great for at-home workouts or crowded gyms. FREE Download. Build a solid foundation of fitness. Send me the Plan.

Our team at The Fitness Tribe often collaborates together to produce content. Uses body weight. Chair Pull Up.

Written by Lee Kirwin. You know the benefits of seated cable rows, they're invaluable when building muscle strength in your back. However, cable machines are neither cheap nor compact—which means getting one into your home gym can be challenging. While seated cable rows are typically done on a machine, there are plenty of alternatives that you can perform in your home or garage gym. See the list below and get all of the same benefits of seated cable rows without a machine, while using much cheaper home gym equipment instead. To work out your back and arms in a similar way to the seated row, you can perform this single arm exercises. This substitute for seated row trains each arm individually, allowing you to iron out any muscular imbalances that can occur during regular training.

Seated cable rows allow you to target the back from various angles and maximize muscle recruitment. Whether you perfect home workouts, your gym lacks a cable machine, or you simply desire more exercise options, there are plenty of seated cable row alternatives to explore. Drawing from my extensive experience as a fitness expert, I have curated a list of back exercises that encompass bodyweight movements, resistance band exercises, free weight options, and alternative machine exercises. Check your form in a mirror, draw your belly button toward your spine, tuck your pelvis forward, and roll your shoulders back. Reduce the weight and ensure you get a full range for this exercise. A good rule is to start with a lighter weight while focusing on form, then add more weight once you know you are doing the exercise correctly. Having experienced the benefits firsthand, I can attest that seated cable row alternatives offer improved posture, enhanced strength and muscle mass, increased variety, and a reduced risk of injury. Your brain adapts as well, getting so used to certain movement patterns that you zone out as your body goes through those familiar motions.

Seated cable row alternative

Written by Lee Kirwin. You know the benefits of seated cable rows, they're invaluable when building muscle strength in your back. However, cable machines are neither cheap nor compact—which means getting one into your home gym can be challenging. While seated cable rows are typically done on a machine, there are plenty of alternatives that you can perform in your home or garage gym. See the list below and get all of the same benefits of seated cable rows without a machine, while using much cheaper home gym equipment instead.

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T-Bar rows are a great choice for lifters wanting to isolate their back and lats. Alternatives Exercises that target the same primary muscle groups with different equipment Bent Over Row. You'll have to buy a floor anchor or landmine attachment. T-bar rows 3. Exercise Library Expand child menu Expand. These exercises will allow you to build back thickness without having to spend hundreds of dollars on expensive equipment. The incline dumbbell row is a good way to force your shoulders to work evenly, as each side of your body has to lift the weight independently. The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Pro Tip : If you lean back a little further than you normally would for a Lat Pulldown, then the exercise comes really close to mimicking an actual Seated Cable Row. Alternatively, for more activation in the middle back, keep your hands closer together. You'll maintain a bent over position the entire time, keeping your torso as parallel with the floor as possible. Being able to brace with the off-hand takes some of the strain off the low back and you can still row some pretty serious weight. Dumbbell bent over rows 2. The seated cable row is a variation of the classic row and is considered an accessory back movement. Slowly lower yourself to the starting position and repeat.

A good seated cable row alternative should target the upper back and biceps, allowing for bilateral training of both sides simultaneously. Powerlifters, athletes seeking enhanced core and spinal stability, and individuals facing crowded gyms or lacking cable machines can use one or more of these alternatives to get a great workout. I will break down these seated cable row alternative exercises based on different pieces of equipment: barbells, dumbbells, machines, and bands or suspension trainers.

The traps connect the scapula to the spinal column. The cable row exercise may be alternated with a similar exercise for a variety of reasons, such as a lack of available equipment, or the need for a different type of training stimulus that the cable row is not capable of providing in its ordinary form. Unlike the various cable machine based alternatives to the cable row, the T-bar row is considered quite taxing on the nervous system and any connective tissue involved in the exercise, and as such is a poor substitute for physical therapy patients, inexperienced gym goers, or individuals with a history of upper body or lower back injuries. Send me the Plan. Underhand barbell rows are a good choice for intermediate to advanced lifters wanting an effective free weights alternative to cable rows. Seal rows are also a solid choice for anyone with a barking lower back. We compared over 70 benches against 12 criteria. The dumbbell row may be performed either bilaterally or unilaterally depending on the desires of the exerciser, and requires only a single suitably weighted dumbbell at its absolute minimum, making the dumbbell row a far more efficient and compact exercise than the cable row itself. This position, especially when using dumbells, allows a slightly greater range of motion. Meadows Row.