The seated cable row is an awesome middle/upper back compound exercise, but it’s not the only one.
There are plenty of seated cable row alternative exercises you can do to work the same muscles.
If you don’t have access to a cable row machine, don’t worry!
Whether you workout at home or don’t have a cable row machine at your gym, you’ll find the perfect alternative here.
Below you’ll find the 7 best exercises you can substitute for the seated cable row.
7 Seated Cable Row Alternative Exercises
1. Dumbbell Bent-Over Row
To get more lower lat and trap engagement, keep the dumbbells close to your body as you lift.
Make sure you keep your wrists under your elbows for proper form.
2. Single-Arm Dumbbell Bent-Over Row
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.
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3. Barbell Bent-Over Row
Keep your knee slightly bent and maintain a 45- to 65-degree angle.
You’re just moving your arms while doing this exercise – there should be no swinging of the back!
Start with a lower amount of weight until you perfect your form.
4. Reverse Grip Bent-Over Row
Similar to the Barbell Bent-Over Row, just with a reverse grip.
Keep your elbows tight to your sides as you pull back so you can achieve the full range of motion.
5. T-Bar Row
- Use a T-Bar Row machine (as demonstrated in the video)
- Use a landmine bar
- Wedge a barbell into the corner of a squat rack
- Wedge a barbell into a corner of a wall
6. One-Arm T-Bar Row
Keep your back nice and flat and make sure you don’t bend your knees too much.
You’ll be using your core to stabilize your back throughout the exercise.
7. Inverted Row
You can perform this exercise in a variety of ways:
- Use a smith machine (as demonstrated in the video)
- Lay a broom flat across two chairs with enough room for you to lay underneath
- Find a bar at your local playground (trust me, there’s something at every playground you can use for inverted rows)
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