This exercise is done with one dumbbell of an appropriate weight, and a bench for support. Remember to switch arms and do both sides of your back. They are both compound exercises that focus mainly on your back muscles. Put one knee on the bench, and keep the other straight on the ground. Hammer Strength Iso Low Row, Leverage High Row, etc.) © 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. It’s an exercise that requires a good deal of strength and balance. If you did, share the article and say what you think of it in the comments. Here are some of the best ones. This exercise targets your lats, specifically the mid and lower back. If you don’t have access to a cable row machine, don’t worry! To correctly perform this exercise, hold onto the T-RX handles and allow yourself to hang backwards on them, on extended arms. The top of the bench should be at an angle. The bent-over rows are the perfect seated cable row alternative in many ways. T-Bar Row (or Bent-Over Barbell Row) Back Extensions. The other issue with the standing barbell row is the risk of injury to the lower back and spine. Getting the technique right is tricky, though. Bench Press Vs Dips: Which Is Better For Strength & Hypertrophy? What you can do is perform it at a more friendly angle at first. Lean the body forward maintaining neutral spine, then pull the cable towards you and simultaneously lean backwards slightly. Seated Cable Row Alternative Exercises The seated cable row is just one of many exercises that can be performed to maximize back strength and hypertrophy. These exercises are great alternatives because you can load the dumbbell heavy and build massive strength. Load it appropriately to your needs. Great Cable Row Alternative: Seated Barbell Band Rows. They don't challenge core stability as intensely as swings do, but they'll still allow you to mimic the movement. The only downfall of this exercise would be the technique, which is tricky to get right, even for the seasoned lifter. How Can I Create a Lat Pulldown Alternative with Dumbbells? You can hold at the top of the movement for a second to get that extra squeeze. Sit upright and grab the handles with your arms extended. You’d struggle to find a gym that doesn’t have a seated cable row machine! It’s also a fantastic exercise for our posture. The movement should be controlled, and your knees and hips should always maintain their position. Jun 24, 2020 - Are you looking for a good seated cable row alternative but you don’t want to miss out on the benefits? How to do a Standing Cable Row Complete sets of 10-20 reps to build posterior-chain endurance and an enviable derriere. Apocalyptic survivors will need strong backs for laboring and self-defense. The Resistance bands used in this video are called, "PRO MICRO RESISTANCE BANDS "These bands are orange, 41" long. To do it, grab the TRX handles and keep your arms straight. You can perform it either with or without a bench. Popularly known for building strength and size through the back and biceps, the seated cable row is a golden oldie. To do it, you’ll need a bar or a smith machine. Keep your back straight and don’t swing too much. The bar should be at the level of our abdomen (approximately). You will need an Olympic barbell, some weight plates and a narrow grip (v-grip) handle to perform this exercise. 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. Whereas, the seated cable row does require a lot of core effort to help you stabilize. Stand facing a cable machine with your feet pointed straight ahead and in a staggered stance position – your back leg should be straight and you front leg should be bent. All you need is the band, and attach it to your feet. But here are a few: 1. Seated Cable Row The seated cable row mimics the motion of a rowing machine, as you pull a handle toward you to move the stack of weights attached via cable. You have to stabilize your body and maintain the proper form without being pulled forward toward the weight during the eccentric movement. The inverted row, supported row and seated row also place less tension on the low back, while still targeting the lats, traps and rhomboids. Next, stand with your feet hip-width apart and pointed straight ahead. ?supported rows on a 45 degree pad…machine rows…cable rows fir various handles. Great Cable Row Alternative: Seated Barbell Band Rows. The movement of your torso should be minimal with this movement. Row Variations - Kroc Rows. When performing the Chest-Supported Dumbbell Row, pull toward the hips in a "sweeping" motion rather than toward the shoulders in an "up and down" motion. It’s a bodyweight movement. Or you have a home gym but you still want to reap the rewards. Better Alternative to Bent-Over Barbell Rows. It’s perhaps one of the most effective exercises to gain thickness of your back, not just the width. The seated cable row is an awesome middle/upper back compound exercise, but it’s not the only one. Variant: cable pullover in upright position. A rare variant of cable pull pullovers are the pullout pullovers in the upright position. Hitting the T-bar is an excellent alternative to the cable seated rows. From here, keeping your body in a straight line, walk your feet forward until you are carrying the load of your body weight that is appropriate for you to safely pull. 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. T-Bar Row. 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. The Incline Dumbbell Row is as close to a seated cable row as it gets! This is another exercise that is best performed in low repetitions over numerous sets. The more vertical your body is, the easier it will be, and the further towards horizontal you move, the more difficult it will be. Start by securing a band at a low height around a stable post, then hold both ends whilst you sit facing it. Lean the body forward maintaining neutral spine, then pull the cable towards … Keep in mind that you’ll have to try and do equal reps with each arm to keep balance. With your arms extended forward, squeeze your shoulder blades together as you pull the band back as far as you can toward your stomach. Seated Cable Row Alternative Exercises (Back) The seated cable row machine is one of the few machines that I like and miss. How Can I Create a Lat Pulldown Alternative with Dumbbells? For this article, I will be focussing on the T-RX inverted cable row. For this work out, you’ll need is two dumbells and an adjustable bench. The reason why they’re such an effective alternative is that they are versatile. 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 is "Suspension Cable-Squat to Alternate Arm Row" by Coach Duane Carlisle on Vimeo, the home for high quality videos and the people who love them. But, you’ll have to be wary of your posture during the exercise. How to Do a Close-Grip Seated Cable Row with Proper Form. You can purchase them at Elitefts.com for about $5.10 per band. Share it with everyone in the comments section below! Learn how to correctly do Alternating Dumbbell Row to target Back, Biceps, Shoulders, Abs with easy step-by-step expert video instruction. Most lifters need to be doing horizontal pulls. Keeping your arms shoulder-width apart, core tight, and a neural spine – perform an inverted row, by pulling your body weight upwards on the cables, elbows skimming past your sides and ending with your shoulder blades squeezed together. I dislike this device myself, even as a coach. Is the seated cable row the be-all and end-all of back and biceps day? Did you enjoy the list? You’re in the right place. Like the Single Arm Bench Supported Row, the Kroc Row is a … Attach a rope which is used for the triceps extension to a seated cable area. IRON FACE/OFF: Which Row is Best for Bigger Lats? As with the inverted row, this exercise targets your back as the primary muscle group, but also involves muscles in your arm -- the biceps and triceps -- as well as your pectorals, located in your chest. The Resistance bands used in this video are called, "PRO MICRO RESISTANCE BANDS "These bands are orange, 41" long. Go back down slowly and repeat. You can use this as an alternative to the seated cable row. This is a fantastic exercise for building overall thickness in your back and targets the latissimus dorsi, rhomboids, lower traps, and the … Targeting both your upper and lower back, as well as requiring full posterior chain and core activation for stability, this is a power exercise of note. With your arms extended forward, squeeze your shoulder blades together as you pull the band back as far as you can toward your stomach. 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. Or, you want to switch it up and try something different for your back. The Pilot has changed too, but in a good way, from what was a tremendous neighbourhood pub in an area where you'd least expect it to an even better pub that serves great food and has some cosy boutique rooms upstairs for those looking for an alternative to the charms of the nearby Holiday Inn (or indeed those of Greenwich's many other chain hotels). All you need is a stable pole, a good resistance band, and perhaps a handle to grip the band. If you don’t have access to a cable row machine, don’t worry! These types of exercises are great for building equal strength and mass through the left and right sides of your body. The seated cable row is an awesome middle/upper back compound exercise, but it’s not the only one. A dumbbell row or one-arm dumbbell row is one of the most effective exercises which can be done as seated cable row alternatives, as it allows you to focus on your lats, traps and other muscles without relying too much on one side of the body to do maximum work. For rowing exercise, I prefer the WaterRower. The main difference with this alternative is that your entire body weight is supported by a bench. We recommend the adjustable PowerBlock Series EXP Dumbbells available at Rogue Fitness. It works the same muscles as a seated cable row. You’re in the right place. Variations . 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. When you say alternatives, are you looking for exercises which also isolate one arm? TRX or strap rows . Because frankly, they’re not! Then, move your legs forward as much as can to increase the difficulty. 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. You might want to decrease the load at first to focus on the technique instead. The seated cable row is performed with a seated cable row machine. Required fields are marked *, "This Book  Will Show You Exactly  What You Need To Do To Get Started Improving Your Health And Fitness!". Instead, it’s aimed at beginners. (adsbygoogle = window.adsbygoogle || []).push({}); Subscribe to receive latest fitness guides. The secondary muscles that we work with this movement are shoulders and arms. You pull a barbell … These exercises are great alternatives because you can load the dumbbell heavy and build massive strength. You can read more about pull and push workouts, here. WorkoutDigest is not associated with CrossFit.com. Hold for a second at the top of the movement then return to starting position, slowly. Wide Pushups (close hand position also shown) Incline Dumbbell Press Incline Dumbbell Curl. Kroc Row. Upright Row Alternatives. However, the problem arises when wen wants to load the exercise. To perform this exercise, you need to lie face down on an elevated/incline bench, holding a dumbbell in each hand beneath the bench. They can help you build some serious size, and they are also beginner-friendly. Here in the Northeast it was sunny for about the first time in six years (only a slight exaggeration) so it was great to get outside a little bit. Start with your arms fully extended and then pull the bar towards your chest, maintaining a neutral spine. Inverted rows can be done with a racked barbell, T-RX cables or rings. Ensure your back is straight and have your knees slightly bent. Inverted rows are an excellent bodyweight alternative. Exhale and pull the handles to your sides, keeping your elbows close to your body. The exercise will also help with your posture. Steps Here, we’ll take a look at the best alternative exercises for the seated cable row. Step #3 Dumbbell Row . Since most people will not have a cable crossover in their garage gym, I suggest replacing the crossover with dumbbell flyes or crossovers with resistance bands. Repetition should be slow and controlled for maximum time under resistance. I like these primarily due to the stretch you can put on your entire back, especially … Since the alternating cable cast on is already set up in a k1, p1 configuration, you can start row one by working the 1×1 rib right away. Is it to work around an injury??? Once the bar is in the landmine attachment, or in the corner, load the opposite end with a suitable amount of weight. The bar itself offers some resistance, and we can increase it with some weights. Tip: A Back-Friendly Alternative to Bent-Over Rows You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. At the top of the movement, the weight plates should be at your chest and your shoulder blades should be squeezed together with elbows tucked in. An alternative to this would be to attach it to any other cable pulley machine. The major cable companies join together to form 'Cable Programme Partners One (CPP1)', to try to provide alternative content to the satellite-dominated multi-channel environment of the time. To do the single arm dumbbell row safely, support your body weight on the bench, maintaining a neutral spine and neck. The single arm dumbbell row is a unilateral exercise that allows you to load and work one side of your body at a time. 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. Try this instead. Then, we must go below the bar and grip it with an overhand grip. Set up your anchor point at belly button height when you are seated with your legs extended and your back straight. He has been lifting weights & writing about fitness for over 5 years. Read on to learn about the different alternatives to the seated cable row and how to do them, below! Obviously, you’ll need a bar and a handle to hold the bar in place. This exercise is, therefore, not suitable for beginners. Apart from the aesthetic benefit of having a strong and defined back, the seated cable row is an exercise used to correct and maintain one’s posture. This exercise is not preferable for beginners as it does require a significant amount of core and lower body strength to be able to perform it without injury. Beginners often make the mistake of rounding the back. ROW – Cable. Your email address will not be published. For beginners, it’s an especially good alternative to get some back strength. Your knees should be partially bent, and your hips hinged so that your torso is parallel to the ground. It’s a rowing movement, so it hits your traps and lats effectively. Whether you workout at home or don’t have a cable row machine at your gym, you’ll find the perfect alternative here. Performing this exercise is beneficial for better isolation on each side of our back. A landmine attachment is preferable, however, if you do not have one of these you can simply place the barbell in a corner. 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. We have to put the muscles in the center of our attention. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. Performing the exercises is easiest with a bench. From your latissimus dorsi to your rhomboids, trapezius and all the stabilizer muscles around them, the inverted row has you covered. 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Only one use the underhand grip, giving some wrist pain to receive latest fitness guides and size through back. Arm dumbbell row as a seated cable rows to put the muscles in your straight... Racked barbell, we ’ ll need a dumbbell for the 2×2 rib is trickier with without. Grip it with one arm at a time or as a two-arm exercise a fitness writer, founder editor. Variations the barbell row hurting your shoulders and biceps day has got to wary! In that case, there are several other great mass building back exercises that you ’ need! To pull-throughs in the below alternatives ( lateral side raise ) this!. Draw in your back muscles row by bringing the thumb of one hand at a time, are... '' long some serious size, and you ’ ll take a look at the best for Bigger lats and! Ill-Prepared to maintain a tight core and neutral spine, then pull the cable rows, chest-supported rows.