8 Best Seated Row Alternatives (With Videos)

Are you tired of doing the same old seated-row exercises at the gym? It’s time to spice up your workout routine with some seated cable row alternatives! In this blog, we have compiled a list of 8 exercises that you can do in place of traditional seated rows. From bent-over dumbbell rows to single-arm T-bar rows, we’ve got you covered. We have also included videos to demonstrate how to perform each exercise correctly and effectively. So whether you’re looking to switch things up or challenge yourself with new exercises, these alternatives will help you achieve your fitness goals. Let’s dive in!

8 Seated Cable Row Alternative Exercises

Bent Over Dumbbell Row

The Bent Over Dumbbell Row is a great Seated Cable Row Alternative Exercise for targeting muscle groups such as upper back, lats, rhomboids, rear deltoids, and biceps. This compound exercise strengthens not only the upper body but also engages abdomen and glutes.

How to:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
3. Let your arms hang straight down towards the floor, allowing the dumbbells to fully extend.
4. Pull the dumbbells up towards your torso, leading with your elbows and squeezing your shoulder blades together.
5. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
6. Slowly lower the dumbbells back down to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Landmine Row

A great Seated Cable Row alternative exercise is the Landmine Row. It’s highly effective and versatile for targeting the back muscles such as lats, rhomboids, and traps while engaging the glutes and abdomen. Incorporate variations like single-arm rows or T-bar rows for added muscle groups activation.

How to:

1. Place one end of a barbell into a landmine attachment or secure it in a corner.
2. Stand with your feet shoulder-width apart, facing the landmine.
3. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
4. Grasp the other end of the barbell with one hand, using an overhand grip.
5. Pull the barbell up towards your torso, leading with your elbow and squeezing your shoulder blade.
6. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
7. Slowly lower the barbell back down to the starting position, fully extending your arm.
8. Repeat for the desired number of repetitions on each side.

Pendlay Rows

While working on the back muscles, Pendlay Rows are an excellent Seated Cable Row Alternative Exercise that engages not only the upper and lower back but also the core. The exercise requires good posture and form to avoid potential injuries and can be done with variations of grips such as overhand or underhand grip to target different muscle groups. Starting with lighter weights is recommended to avoid straining oneself while gradually increasing the resistance in each repetition.

How to:

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. Bend your knees and hinge forward at the hips, keeping your back straight and your core engaged.
3. Let the barbell hang straight down towards the floor, arms fully extended.
4. Pull the barbell up towards your lower chest, leading with your elbows and squeezing your shoulder blades together.
5. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
6. Lower the barbell back down to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Seal Rows

Improve your posture and strengthen the muscles supporting your spine with Seal Rows. This great exercise targets the upper back, shoulders, and arms without even standing up. Incorporate this compound exercise in your training plan for hypertrophy of your rear delts and upper body strength.

How to:

1. Lie face down on a flat bench with your legs extended behind you and your feet together.
2. Grasp a pair of dumbbells with an overhand grip, arms fully extended towards the floor.
3. Squeeze your shoulder blades together and lift the dumbbells up towards your chest, leading with your elbows.
4. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
5. Slowly lower the dumbbells back down to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

TRX Rows

Looking for a seated cable row alternative exercise? TRX Rows are a great option! This compound exercise targets your upper back, shoulders, and biceps while also engaging your core muscles for added stability and strength. Adjusting your body position during TRX Rows allows you to increase or decrease resistance depending on your fitness level. Not only is this an effective back exercise that requires little equipment, but it’s also perfect for improving posture and reducing back pain!

How to:

1. Adjust the TRX straps to an appropriate length and secure them to a stable anchor point.
2. Stand facing the anchor point, lean back, and extend your arms straight out in front of you, holding onto the TRX handles.
3. Walk your feet forward, creating tension in the straps, and find a comfortable angle that challenges your back muscles.
4. Pull your body towards the anchor point by bending your elbows, squeezing your shoulder blades together.
5. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
6. Extend your arms to return to the starting position, maintaining control.
7. Repeat for the desired number of repetitions.

Incline Bench Dumbbell Rows

This compound exercise targets your back muscles, including lats and rhomboids, as well as your biceps and rear deltoids. To perform this back exercise, lie face down on a bench with dumbbells in each hand.

How to:

1. Set an incline bench to a 45-degree angle and lie face down with your chest supported on the bench.
2. Hold a dumbbell in each hand, arms fully extended towards the floor.
3. Squeeze your shoulder blades together and pull the dumbbells up towards your torso, leading with your elbows.
4. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
5. Slowly lower the dumbbells back down to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Seated Band Rows

Resistance band exercises like Seated Band Rows are a fantastic way to target multiple muscle groups without expensive equipment. Vary the intensity by selecting bands of different strengths, and you’ll soon see improvements in your upper back, shoulders, and arm strength. Good posture is critical when performing this exercise as it helps lower the risk of injury while maximizing gains. Whether you’re a beginner or an expert lifter looking to switch things up in your workout routine, seated band rows are an excellent choice!

How to:

1. Sit on the floor with your legs extended in front of you and loop a resistance band around the soles of your feet.
2. Grasp the ends of the resistance band with both hands, palms facing each other.
3. Sit tall with your back straight and your core engaged.
4. Pull the resistance band towards your abdomen, leading with your elbows and squeezing your shoulder blades together.
5. Pause for a moment at the end of the movement, feeling the contraction in your back muscles.
6. Slowly release the band back to the starting position, maintaining control.
7. Repeat for the desired number of repetitions.

Single-Arm T-Bar Rows

A great exercise to replace seated cable rows is the Single-Arm T-Bar Rows. This compound exercise works the upper back, biceps, and other muscle groups in the torso such as rhomboids, lats, trapezius and rear deltoids.

How to:

1. Position a barbell in a landmine attachment or secure it in a corner.
2. Stand with your feet shoulder-width apart, facing the barbell.
3. Grasp the barbell with one hand, using an overhand grip.
4. Bend your knees and hinge forward at the hips, keeping your back straight and your core engaged.
5. Let the barbell hang straight down towards the floor, arm fully extended.
6. Pull the barbell up towards your lower chest, leading with your elbow and squeezing your shoulder blade.
7. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
8. Slowly lower the barbell back down to the starting position, fully extending your arm.
9. Repeat for the desired number of repetitions on each side.

Frequently Asked Questions

What muscles are targeted when performing a seated row exercise?

When performing a seated row exercise, the back muscles like latissimus dorsi, rhomboids, and trapezius are mainly targeted. Biceps and forearms are also worked as secondary muscles. Correct form is essential to avoid injury and target specific muscles. Various seated row variations can provide different challenges or muscle targeting.

Is Seated Row a Compound Exercise?

Seated Row is considered a compound exercise since it stimulates multiple muscle groups simultaneously. While it mainly targets the upper and middle back muscles, it also works the biceps and forearms. Adding compound exercises like Seated Row to your fitness regimen can boost strength and muscle growth.

Conclusion

Now that you have a list of seated row alternatives, it’s time to switch things up and add some variety to your workouts. Remember, it’s essential to work on different muscle groups and not stick to the same routine repeatedly. These exercises target your back muscles and help you develop strength and endurance. Watch the videos provided in our blog for a better understanding of each exercise and how to perform them correctly. Don’t forget to mix and match these exercises based on your workout goals. Get started now by incorporating these exercises into your next workout session and feel the difference!