10 Best Seated Cable Row Alternatives (With Pictures)

How to do this exercise:

1. Position your left hand on a flat bench and position your left knee on the bench and your right leg to the side for stability.
2. Grab a good dumbbell with the right hand, ensuring a firm grip.
3. Slowly lift the dumbbells towards your chest, keeping your elbows close to your body.
4. Hold for three seconds before allowing your arm to extend to return to the starting position.
5. Repeat until you complete three sets of fifteen reps, then switch to the other arm.

“When substituting the cable row with the dumbbell row for the purposes of muscular hypertrophy and strength conditioning, it is best to utilize a somewhat lower range of repetitions in comparison to the cable row, with most dumbbell row performers performing reps between the numbers of five to twelve at most.”

- Debbie Luna, Fitness Editor

4. Pendlay Row

How to do this exercise:

1. Stand slightly wider than shoulder-width in front of the barbell and point your toes slightly outwards.
2. Bend down to place the barbell in the mid-foot area.
3. Grab the weight with a double overhand grip slightly wider than shoulder width.
4. Rotate your pelvis to pull your spine to a neutral position.
5. Drive your elbows up to make a 90-degree angle at the top end of the range motion.
6. Extend down your arms to return to the starting position.
7. Repeat until you complete three sets of eight to twelve reps.

How to do this exercise:

1. Set your barbell up on a quality power rack at a height that allows you to hand underneath with your arms extended without your back touching the floor.
2. Position yourself under the barbell and hold it with an overhand grip.
3. Pull yourself until your chest touches the barbell while contracting your core and keeping your body straight.
4. Lower yourself down to return to the starting position.
5. Repeat until you complete three sets of eight to twelve reps.

6. TRX Rows

How to do this exercise:

1. Grab each of the TRX handles, ensuring they’re even in length.
2. Walk your feet backward until you are leaning back at around a forty-five to sixty incline relative to the floor, keeping your core engaged and chest lifted.
3. Pull yourself up through the elbows.
4. Pause for three seconds before allowing your shoulders to stretch out.
5. Return to the initial position by lowering yourself in a slow, controlled manner.
6. Repeat until you complete three sets of eight to twelve reps.

“If, while performing the TRX row, you notice your hips sagging or slouching toward the ground, or if your body isn't forming a straight angle from heels to head, chances are you aren't sufficiently engaging your core. Check your form in a mirror, draw your belly button toward your spine, tuck your pelvis forward, and roll your shoulders back.”

- Laura Williams, Certified Exercise Physiologist

How to do this exercise:

1. Sit on the ground with your legs in front of you.
2. Grab the band and loop it around the soles of your shoes.
3. Sit up nice and tall and keep your shoulder back and relaxed.
4. Grab a featured resistance band on its handles and pull towards your body, keeping your elbows near your body.
5. Hold at the top of the movement for three seconds while squeezing your shoulder blades together.
6. Slowly release to return to the initial position.
7. Repeat until you complete three sets of fifteen reps.

8. Seal Row

How to do this exercise:

1. Place a weighted barbell underneath a highly rated weight bench right under your head.
2. Lay face down on the bench, ensuring that your legs are resting on the bench for stability.
3. Reach forward and hold the weight with an overhand grip. Keep your hands slightly wider than shoulder-width apart, fully extend your arms, and place your hands directly underneath your shoulders.
4. Drive your elbows back toward your hips to raise the barbell as high as possible.
5. Pause for two seconds to feel the contraction of the back muscles at the top of the movement.
6. Lower the barbell in a slow, controlled manner to return to the starting position.
7. Repeat the movement for three sets of twelve reps.

How to do this exercise:

1. Place two dumbbells near an inclined bench (around 45 degrees).
2. Lay face down on the bench, ensuring your toes are firmly planted on the floor for stability.
3. Grasp a dumbbell in each hand with your arms fully extended.
4. Drive your elbows back to pull the weights towards your hips.
5. Hold for two seconds at the top of the movement while squeezing your shoulder blades.
6. Lower the dumbbells by extending your arms to return to the starting position.
7. Repeat until you complete three sets of twelve reps.

10. One-Arm Cable Rows

How to do this exercise:

1. Put your left foot on the footplate and your right foot on the ground.
2. Grab the handle with your left hand and put your hand on the bench.
3. Pull your elbow back toward your hip.
4. Return to the initial position by fully extending your arms. Do not let your shoulder row too far forward.
5. Repeat until you complete three sets of fifteen reps.
6. Make sure you choose a quality cable machine to perform this on.

“If the weight is so heavy that you cannot go through the full range of motion with good form, it is too heavy. 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.”

- Paul Rogers, Personal Trainer