Seated cable row alternative

Though a variety of exercises exist to train the seated cable row alternative dorsi, trapezius, and other muscles located along the back — few are as convenient and effective as the cable row, of which makes use of a cable machine in order to impart a unique and highly efficient form of training stimulus.

Seated Cable Rows are a strength training exercise that targets the muscles of the back, including the lats, rhomboids, and rear deltoids. This exercise is performed using a cable pulley machine that can be found in many commercial gyms. Seated Cable Rows can be a great exercise for building strength and hypertrophy. As good as the Seated Cable Row is though, sometimes you may need an alternative exercise for it. This article contains affiliate links. If you buy something using these links I may earn a commission. There are exercises that use a variety of equipment, from barbells to dumbbells and even a TRX Strap.

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.

Develops upper back thickness. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you can master this seated row alternative, you'll have some serious upper body strength.

If you want a stronger back, better posture, and more spinal stability, rowing exercises are a necessity. Rows are a fantastic way to work your lats, rhomboids, and biceps. The seated cable row or cable row for short is the most common and popular rowing variation. It is beginner-friendly, and offers a variety of grips to target your upper back muscles from different angles. Unfortunately, not everyone has access to a cable machine or a seated row station even though the cable machine is a great machine for the back. Whether you train from home, the cable station is always taken at your gym, or you want some new exercise options, here is our list of the best alternatives to cable rows. Dumbbell rows are a great free-weight alternative to the seated cable row.

The primary movers of this exercise are the lats and rhomboids; other muscles have a supportive function for the overs. A strong back and arms improve your overall physical performance and act as a base for many compound and isolated exercises. These seated cable row alternatives are all suitable for the home environment. They mostly use small equipment that can be stored somewhere in a corner, and many of us have. People can also do all of these exercises in gyms with professional equipment. The first alternative is quite an affordable option for home training. The advantage of this alternative lies in better muscle control. In addition, separate weights allow to load each side independently and balance out the discrepancies. A bent-over row targets the same muscle group as a seated row does.

Seated cable row alternative

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.

Account live.com

Move through the full range of motion and keep your torso stable to eliminate any momentum. Being more upright raising the bar higher off the ground will make it easier. The seated cable row exercise is one of the most commonly programmed back and lat exercises seen in gyms. Assisted Pull Up. Variations Exercises that target the same primary muscle groups and require the same equipment. Meadows Rows 6. Underhand Chair Inverted Row. Keeping form, slowly lower yourself back to the starting position and repeat. Build a solid foundation of fitness. You can even lean your off forearm on your leg for support if necessary. Loop a resistance band around your feet and firmly grip the ends. It allows you to emphasize the upper back while relieving tension on the lower back, a common downside to many barbell back exercises.

Updated On: March 01, 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.

Send me the Plan. If you struggle to grip the end of the barbell, use lifting straps to secure it in place. No exercise can replace the seated cable row. The TRX, or total resistance exercises, is a seated cable row alternative that utilizes a suspension system to create an emphasis on core stability, flexibility, and balance. 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. Depending on your gym, the machine available to you may have separate footrests instead of a single plate. Your email address will not be published. Dumbbell rows are a great free-weight alternative to the seated cable row. Using dumbbells on exercises like this helps in achieving balanced strength and muscular development. Stay in the bent over position with a neutral spine. Try to keep feet about shoulder-width apart. If you have one dumbbell and a bench, you're good to go. The incline prone dumbbell row is my favorite home gym exercise to develop back thickness. The eight seated cable row alternative exercises have provided you with a lot of options to get the same benefits of the seated cable row in your home gym with nothing but barbells, dumbbells and bands. Stay in control of the weight.