Seated cable row alternative

Seated cable rows are one of the gold standard exercises for outstanding back.

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

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. They train the muscles unilaterally, helping to improve muscular imbalances. Bent-over dumbbell rows target the same muscle groups as a seated row and can be done anywhere you have access to a dumbbell and a bench. For other rear delt exercises, check out our guide on the best rear delt exercises. Start with your weaker arm and match the work on your more dominant arm to address muscular imbalances.

It is beginner-friendly, and offers a variety of grips to target your upper back muscles from different angles, seated cable row alternative. Debbie Deb started powerlifting and Olympic lifting in High School as part of her track team's programming; She continues to train in order to remain athletic.

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.

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. Regardless of the equipment you can access, you can find a substitute exercise with this definitive list of the 15 best-seated cable row alternatives. The underhand barbell row is an advanced cable seated row alternative that uses a barbell. Pro Tip : To prevent cheating with momentum during this exercise, keep the barbell over your mid-foot and stand near a wall without leaning back for stability and feedback if you move too much.

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. To work out your back and arms in a similar way to the seated row, you can perform this single arm exercises.

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Develops upper body strength. In the case of the cable row being alternated for an exercise of higher perceived intensity, it may be advisable for the exerciser to reduce the volume or intensity of other exercises targeting the latissimus dorsi, biceps brachii and trapezius in other sections of the workout session. There are also exercises that are beginner-friendly as well as movements that will challenge even advanced lifters. Cables run through pulleys to create leverage across different points. To develop strength, the best seated cables row alternative is the T-bar row. Overhand: T he underhand grip mimics the narrow grip on a straight bar and emphasizes the lats and biceps. Sign Up. The dumbbell row is a great way to isolate each side of the back while also keeping the load heavy. This added time under tension will have your lats screaming for help. The landmine row or T-bar row is on our list of top 3 rows and is a perfect substitute for the cable row. Benin XOF Fr. How to perform: Approach a bar with feet hip width and knees slightly bent. You can do the T-Bar Row exercise a few different ways:.

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.

If you want to work your chest, perform bench press. Suspend your TRX handles securely above. Reach out to us for any home gym advice. Uses a large range of motion. Send me the Plan. Your browser does not support the video tag. Even strongmen and powerlifters use this exercise for helping to generate power throughout their back instead of isolating only the mid-back. That said, they are perfectly suitable for maximizing tension on the upper back and middle back. Conversely, however, one must also search for an exercise of similar intensity so as to avoid programming in additional exercises or wasting time on more sets of repetitions throughout the workout routine. If you have serious shoulder pain, you should see a doctor before doing any back exercises. While the seated band row is not a recommended lift for strongmen, athletes, bodybuilders, and weightlifters of all skill levels can take advantage of them to isolate their lats, traps, and rhomboids. Check Out Our Programs. Loop a resistance band around your feet and firmly grip the ends.