Seated cable row alternative

To get more lower lat and trap engagement, keep the dumbbells close to your body as you lift. Download seated cable row alternative 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.

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

Though a variety of exercises exist to train the latissimus 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. Despite these benefits, however, certain situations may require that the cable row be alternated out with another exercise that fulfills the needs of said situation, whether it be an out of order machine or the need for more encompassing muscular activation. Depending on what sort of characteristics the potential cable row alternative needs, several options are available to the exerciser or physical therapy patient, with such movements like the cable lat pulldown and the barbell row differing in certain ways but serving the same purpose. The cable row exercise may be alternated with a similar exercise for a variety of reasons, such as a lack of available equipment, or the need for a different type of training stimulus that the cable row is not capable of providing in its ordinary form. Just as in the case of athletes or recovering physical therapy patients, a primary drawback to the cable row is in the fact that it does not usually tax the erector spinae and other muscles present throughout the lower back — primarily due to the fact that, unlike other row variations, the cable row does not require the exerciser to support the weight of the row with their own core. This can result in not only a weaker back and core stabilizer muscle group but also muscular imbalances, alterations in the posture and form of the exerciser, and even a reduced strength output capacity if the lower back is not trained by other exercises in the workout routine. By extension of this fact — being a machine based exercise — the cable row also fails to significantly activate stabilizer muscle groups that are normally contracted in an isometric capacity when performing other variations of the row exercise. As such, exercisers regularly utilizing the cable row as their sole form of back muscle resistance training will come to find that their total strength output and muscular endurance in said back muscles and surrounding musculature is less than what would be accrued from performing free weight exercises as well. Fortunately, despite the drawbacks involved in the cable row exercise, many alternatives exist that retain its positive characteristics while also avoiding the problems normally found in said cable row exercise. When searching for potential alternative exercises to the cable row, the most obvious requirement is that it activates the same muscle groups that the cable row itself normally activates — that being the latissimus dorsi, trapezius, rhomboids and the biceps brachii. While the exact ratio in which these muscle groups are activated to a significant capacity may differ between each alternative exercise, it is generally best to utilize one that activates all of aforementioned muscle groups so as to recreate the training capacity of the cable row.

Decline Barbell Pullover. Rows are a fantastic way to work your lats, rhomboids, and biceps. Inverted bodyweight rows 5.

Seated cable rows are one of the gold standard exercises for outstanding back. The seated cable row is an exercise that works out the back and furthers the development of the pulling motions of the anterior portion of your body. However, there are also situations where seated cable row alternatives are more ideal for your workouts. The seated cable row alternative is an exercise that uses similar equipment, movement patterns, or muscles to get the same benefits as the seated cable row with a slightly different form or equipment used. The purpose of using a seated cable row alternative exercise is to work with existing injuries, accommodate specific needs, and fix any muscular imbalances. Beginners may find that some of these alternatives are difficult to perform, which is why form should take priority over weight.

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. This substitute for seated row trains each arm individually, allowing you to iron out any muscular imbalances that can occur during regular training.

Seated cable row alternative

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. After, we have the 9 best alternatives to the seated cable row. Read on to learn about alternatives to the seated cable row that will have your back getting wider, thicker, and more defined in no time. The seated cable row is a variation of the classic row and is considered an accessory back movement. It is performed seated on a bench or on the floor, and the weight is pulled horizontally toward the chest or abdominal area. Generally speaking, seated cable rows offer a greater range of motion than bars or dumbbells. But the muscles worked depend largely upon the grip used.

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In fact, you can perform this alternative pretty much anywhere as it doesn't require much space and uses minimal equipment. Inverted TRX rows are probably the most effective alternative for beginners. Sign up to stay up-to-date! Want an extra challenge? Inverted Bodyweight Rows 5. Seated cable row alternatives all try to recreate an aspect of the traditional seated row. But the muscles worked depend largely upon the grip used. Editorial Staff. You should think of the Inverted Row as a reverse bench press. Underhand barbell rows target your lats, rhomboids, traps, and biceps, similarly to a cable row. You can keep both feet flat on the ground and lean forward and brace yourself with your off-hand on something sturdy. When he's not testing products, he loves weightlifting, Ju Jitsu, writing, and gaming. Guatemala GTQ Q. The Pendlay Row is a variation of the bent over barbell row that makes use of a more horizontal torso position to focus more on the lats and less on the trapezius.

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.

Pull the dumbbell upwards, driving your elbow behind you and close to the hip. Slowly return to the start and pause, then repeat. If you want more of a challenge, sit further away from the resistance band anchor. At Strong Home Gym, we value your time and intelligence more than that. They train the muscles unilaterally, helping to improve muscular imbalances. Use the hours of research, testing and experience inside the ultimate guide to build a home gym. Academic Research. T-Bar rows are a great substitute for cable rows. Overall, the T-bar row is a beginner-friendly seated cable row alternative that takes some practice to get used to. In fact, you can perform this alternative pretty much anywhere as it doesn't require much space and uses minimal equipment. This comes at the cost of reduced posterior deltoid head activation, however, as the eccentric portion of the cable row places significant emphasis on such a muscle group, of which is otherwise activated in a far lesser capacity during the cable lat pulldown. Unlike the various cable machine based alternatives to the cable row, the T-bar row is considered quite taxing on the nervous system and any connective tissue involved in the exercise, and as such is a poor substitute for physical therapy patients, inexperienced gym goers, or individuals with a history of upper body or lower back injuries.