Seated cable row alternative

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

Seated cable row alternative

If you want a stronger back, better posture, and more spinal stability, rowing exercises are a necessity. Rows are a fantastic way to work your lats, rhomboids, and biceps. The seated cable row or cable row for short is the most common and popular rowing variation. It is beginner-friendly, and offers a variety of grips to target your upper back muscles from different angles. Unfortunately, not everyone has access to a cable machine or a seated row station even though the cable machine is a great machine for the back. Whether you train from home, the cable station is always taken at your gym, or you want some new exercise options, here is our list of the best alternatives to cable rows. Dumbbell rows are a great free-weight alternative to the seated cable row. They train the muscles unilaterally, helping to improve muscular imbalances. Bent-over dumbbell rows target the same muscle groups as a seated row and can be done anywhere you have access to a dumbbell and a bench. For other rear delt exercises, check out our guide on the best rear delt exercises.

Traditional cable rows are extremely popular and used by almost all athletes.

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.

A good seated cable row alternative should target the upper back and biceps, allowing for bilateral training of both sides simultaneously. Powerlifters, athletes seeking enhanced core and spinal stability, and individuals facing crowded gyms or lacking cable machines can use one or more of these alternatives to get a great workout. I will break down these seated cable row alternative exercises based on different pieces of equipment: barbells, dumbbells, machines, and bands or suspension trainers. Regardless of the equipment you can access, you can find a substitute exercise with this definitive list of the 15 best-seated cable row alternatives. The underhand barbell row is an advanced cable seated row alternative that uses a barbell. Pro Tip : To prevent cheating with momentum during this exercise, keep the barbell over your mid-foot and stand near a wall without leaning back for stability and feedback if you move too much.

Seated cable row alternative

Seated cable rows allow you to target the back from various angles and maximize muscle recruitment. Whether you perfect home workouts, your gym lacks a cable machine, or you simply desire more exercise options, there are plenty of seated cable row alternatives to explore. Drawing from my extensive experience as a fitness expert, I have curated a list of back exercises that encompass bodyweight movements, resistance band exercises, free weight options, and alternative machine exercises. Check your form in a mirror, draw your belly button toward your spine, tuck your pelvis forward, and roll your shoulders back. Reduce the weight and ensure you get a full range for this exercise.

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Your email is safe with us. Seated Cable Row Alternative Exercises These exercises will work the latissimus dorsi and middle trapezius muscles in a similar way to the seated cable row. Then you can experiment to target different muscles. However, there are bands with greater resistance that are recommended once you have proper form. Other factors to look out for when substituting the cable row with an alternative exercise is a similar or lower level of injury risk, with potential alternative exercises of higher or similar injury risk defeating the entire purpose of such a substitution in the first place. You can bend your knees to make them easier and more beginner-friendly. 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. With the alternatives on the list above you'll be able to increase strength, muscle mass, and definition without needing to do the seated cable row. They train the muscles unilaterally, helping to improve muscular imbalances. Seated resistance band rows 9. If you have serious shoulder pain, you should see a doctor before doing any back exercises.

Home » Alternatives. The seated cable row exercise is one of the most commonly programmed back and lat exercises seen in gyms.

The bent over barbell row is one of my favorite compound exercises for training the upper back. But, for older lifters, those with injuries to work around, and those who need to correct imbalances, inverted TRX rows with a suspension system are an ideal machine row alternative. No Problem: The cable row relies less on gravity than traditional free weights. Hip hinge forward and grab the bar with an overhand grip. July 29, Or make your body more upright to make the inverted row easier. Underhand vs. Pull your torso toward the bar; the middle of your chest should come up to the bar. Athletic Insight Research. The exercise can be done with minimal equipment in a home gym setting. Sit on the floor or a mat with your legs out in front of you. Choose a weight that you can lift through a full range of motion to fully stretch and contract the muscles in your upper posterior chain. Sweden SEK kr. There are exercises that use a variety of equipment, from barbells to dumbbells and even a TRX Strap. When done with proper form, this is a great machine high row alternative, as it mimics the angle.