Personally, I really like doing seated cable rows. The barbell upright row can be performed with a low cable pulley machine or a pair of dumbbells. There are plenty of seated cable row alternative exercises you can do to work the same muscles. WorkoutDigest is not associated with CrossFit.com. Underhand rows work more of the lats. This exercise is done with one dumbbell of an appropriate weight, and a bench for support. Better Alternative to Bent-Over Barbell Rows. I switched to seated cable rows for this exact reason. A strong back improves your posture, making you look tall and confident. The Incline Dumbbell Row is as close to a seated cable row as it gets! Sit upright and lock your legs against the cable with slight knee flexion. I still track via the app. This alternative to the seated cable row targets your latissimus dorsi, specifically, but also your rear deltoids, upper and lower trapezius and rhomboids. Contents. Try 3 seconds up, 3 seconds down for 8 to 10 repetitions. Start holding the dumbbell on an extended arm and row the weight upwards towards your ribs – elbows skimming past your sides. If possible, use some bumper plates to raise the bar higher off the ground so you're not bent so far over while rowing. I worry about form on this, it is an exercise I've never done. These help ameliorate the affects of daily slumping and sitting. Another popular exercise for serious back mass is the pendlay row. Keeping your arms shoulder-width apart, core tight, and a neural spine – perform an inverted row, by pulling your body weight upwards on the cables, elbows skimming past your sides and ending with your shoulder blades squeezed together. The incline dumbbell row is an excellent alternative to seated cable rows. Not at all. I had the same reservations, but there are a few things that are helping me through (I'm on my second week of training). These types of exercises are great for building equal strength and mass through the left and right sides of your body. Before I go onto some of the great alternatives to the seated cable row, I first want to go over the fundamentals of ‘back and biceps day’. Barbell rows: Alternatives? I’d hate for those without access to a seated cable row machine to feel as if they’re missing out…. These alternatives target muscles that minimize back pain as it strengthens the muscles responsible for proper posture. I switched to seated cable rows for this exact reason. In this article, we’ll cover you a guide to the best alternatives and then give you frequently asked questions about lat pulldown exercises. It’s important to note that this lift needs to be done on appropriate flooring. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Building back muscle - Incline Dumbbell Rows, 5 Powerful Lat Pulldown Alternatives With Dumbbells, 13 Seated & Lying Leg Curl Alternatives (You Can Do at Home), Top 9 Effective Bench Press Alternative Exercises to Try Today. Author - Nat Zen. Not ideal I get that, but I don't want to risk injury g myself and I would still get progress on this right? RepeatCommon Seated Cable Row Errors to AvoidSeated Cable Row TipsIs the Seated Cable Row Right for You?Exercise NameSeated Cable RowAlso CalledSeated Row, Cable Row, Horizontal RowPrimary MusclesLatsSecondary MusclesRhomboids, Rear Deltoids, Biceps, … In order to find great lat pulldown alternatives with a free weight, we need to isolate the back into pulling movements like rows, reverse fly and extension exercises. Know another great seated cable row alternative? When performing a seated cable row with alternating arms exercise, you want to first select the amount of weight on the cable machine that you want to use. Other Exercise Names: T-Bar Rows, Landmine Row, Long-Bar Row Equipment Needed: beater bar + weights + landmine + landmine handles. Dr. Brian Chimenti answered. It would be worth getting coached through this lift! Keep your head and neck in a neutral position. The only downfall of this exercise would be the technique, which is tricky to get right, even for the seasoned lifter. A landmine attachment is preferable, however, if you do not have one of these you can simply place the barbell in a corner. Only for this one exercise. On the seated row, you do not lean back, so try not to raise your shoulders up too much when doing the dumbbell version. 8 Barbell Row Alternatives. It’s an isolation movement for your back muscles. The goal for every person is to have the elbows tucked near the body and pulled back. Would using the seated row machine be a good alternative? Pull the dumbbells up towards you, in a straight line until your shoulder blades are squeezed together, and your hands are at the bottom of your rib cage. How To PROPERLY Perform the Seated Row | 3 Cable Row Variations for Muscle Gain - Duration: 6:28. The seated cable row and the bent-over barbell row are staple exercises in any workout routine. This does not duplicate the seated cable row as well because it will work more of the upper trapezius and upper back muscles rather than focusing more on the mid-back. 1 What Are the Rows? Position the pulley so that the cable attachment with D-handles is at your ribcage level. ROW – Cable. 44. Bent-over rows with cables 2. Seated Cable Row Alternative Exercises. If you don’t have access to a cable row machine, don’t worry! Start with your arms fully extended and then pull the bar towards your chest, maintaining a neutral spine. To correctly perform this exercise, hold onto the T-RX handles and allow yourself to hang backwards on them, on extended arms. I say concentrate on form with light weight. Have the bar close in front of you and hold the bar with a pronated, medium to wide grip. Set up the high pulley cable machine by attaching the rope. Selectorized and plate-loaded cable pulley machines typically do a pretty good job of replicating natural movement without restricting range of motion like some isolation machines do. It’s a rowing movement, so it hits your traps and lats effectively. Check out some good TRX alternatives here. No! This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. Colossus Fitness 659,846 views. It can be difficult Doing the upright row by holding the barbell wider than your shoulder width helps in engaging more of the deltoid muscles and avoiding rotator cuff injuries. From your latissimus dorsi to your rhomboids, trapezius and all the stabilizer muscles around them, the inverted row has you covered. Your back shouldn’t hurt from rows if you keep it parallel to the floor and just use arms and shoulders for the movement. Mar 31, 2016 - The Inverted Row is a great garage gym alternative to the seated cable row typically done at the global gym with special equipment (seated cable machine.) Hold for a second before returning to the starting position. Pull exercises require the muscles to contract through pulling weight towards the body, during the concentric phase of the exercise, then elongate through releasing the weight, during the eccentric phase of the movement. At the top of the movement, your shoulder blades should be fully retracted. Barbell rows: Alternatives? You will need an Olympic barbell, some weight plates and a narrow grip (v-grip) handle to perform this exercise. Seated Cable Row Alternative Exercises. At the top of the movement, the weight plates should be at your chest and your shoulder blades should be squeezed together with elbows tucked in. Inverted rows can be done with a racked barbell, T-RX cables or rings. One of the simplest, yet one of the most effective Lat Pulldown alternatives with dumbbells. Then lower the bar until your arms are fully extended. The seated cable row is just one of many exercises that can be performed to maximize back strength and hypertrophy. When doing Seated Cable Rows your main objective is to build back thickness to pronounce detail in a lat spread or back double biceps shot. Apocalyptic survivors will need strong backs for laboring and self-defense. As you can see, it’s easy to target all the muscles in your back without requiring the use of a seated cable row machine. This post may use affiliate links. Back parallel to the floor, use only arms and shoulders for the rowing movement, Squats and deadlifts work your lower back too. by Dr John Rusin | 10/21/16. 2. Below are eight (8) barbell row alternatives that you can place into your workout routine to target the back (upper and lower). © 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Press question mark to learn the rest of the keyboard shortcuts. Midpoint4. Be sure to draw-in your belly button and keep your neck relaxed. Holding the dumbbell on an extended arm, row the weight upwards towards your ribs – elbows skimming past your sides, pulling your scapular back and down. Bodybuilding. now i started workout still pain . Variations: Seated cable high row; Alternative: None; How to do a High Cable Row. No Power rack with safeties, no smith machine, only your barbell! Free-Weight Substitute/Alternative To: Seated Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. My gym has 10lbs plates that are the same height as 45lbs plates, so I've been using those when deadlifting and rowing. Using a seated row machine isolates your upper back, while barbell row will actually strengthen your posterior chain while you row. The seated cable row is one of those exercises that has been around for so long and is tried and tested, that people are unable to look beyond it. 6:28. Share Tweet Reddit Pin. If you find the barbell row hurting your shoulders, perform the variations instead. Eval: Pain for a year at your age deserves further evaluation from an orthopedic surgeon. This exercise is, therefore, not suitable for beginners. In strength training, rowing (or a row, usually preceded by a qualifying adjective — for instance a seated row) is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). Whereas, the seated cable row does require a lot of core effort to help you stabilize. My high school doesn’t have a seated rowing machine, so I need to find good alternative exercises to include in my back workouts. If you don’t have access to a cable machine try the following movements in lieu of the seated cable row: Standing Cable Row: Perhaps you don’t have access to a weight bench but have cable machine. Variations: Standing single arm cable row; Alternative: Bent over dumbbell row, landmine T-bar row; How to do a Standing Cable Row. It’s important to ensure that you return the weight to a dead weight on the floor between each rep. So yeah, I'm not doing the true Stronglifts 5x5. I can also function the next day after doing rows. As an Amazon Associate I earn from qualifying purchases. Press J to jump to the feed. The single arm dumbbell row is a good entry level back exercise that provides stability without the use of a machine. Here are a few techniques for those wanting to know how to do rows at home. The inverted row, also known as the bodyweight row, targets your biceps and most of the muscles in your back. Most lifters need to be doing horizontal pulls. My opinion, but next to leg training, back training is one of my favorite body parts to train. For this exercise, you’ll need a bench and some dumbbells. Perhaps it’s the closest alternative! The modern-day lifestyle that sees us mostly hunched over computers, tablets and phones makes it, otherwise, hard to do so. Hammer Strength Iso Low Row, Leverage High Row, etc.) Might as well replace those too , New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. Next, sit up tall with your feet hip-width apart and pointed straight ahead. Before getting started, adjust the seat and chest pad. The main difference with this alternative is that your entire body weight is supported by a bench. The single arm dumbbell row is a good entry level back exercise that provides stability without the use of a machine. Asking other guys with good form at the gym to spot my form. Work on your form and stick to the plan! A beautiful “V-taper” look with a thick back can create an illusion of a smaller waist, thus drawing the eyes to the size of your chest. Quick NavigationInstructions with Pictures1. 1-arm bent-over db rows 3. chest-supported incline db row 4. Each repetition starts with the barbell as a dead weight on the ground. Hi guys! 26 years experience Sports Medicine. Archived. You can find out more about unilateral exercises, here. How to Do a Close-Grip Seated Cable Row with Proper Form. Step #3 Dumbbell Row . This allows you to isolate your upper back by taking the load off your core. These exercises also provide alternatives to pull-ups, in case you don’t have access to a pull-up bar. Because frankly, they’re not! This exercise is also great for beginners; it uses your body weight and does not put a lot of added stress on the back. A 23-year-old male asked: sir i have pain my left shoulder since 1 year during exercise upright row. The more vertical your body is, the easier it will be, and the further towards horizontal you move, the more difficult it will be. A cable pulley machine (pull down machine) costs anywhere from a few hundred to even a few thousand dollars and can be quite heavy and take up a lot of space. Technique should come first when doing this exercise. 1 thing is bugging me though, the bent over barbell rows. Back and biceps day has got to be one of my favorite training days! Main Muscles Worked: Middle back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Close. Popularly known for building strength and size through the back and biceps, the seated cable row is a golden oldie. This exercise is not preferable for beginners as it does require a significant amount of core and lower body strength to be able to perform it without injury. But here are a few: 1. Remember, a weak back can create multiple (painful) issues, so back strength and mobility should always be sought after. However, there are many rowing exercise alternatives that are just as effective and work the same muscles out. Have your legs straight and your toes resting on the floor. If you’re on the lookout for some barbells to complete your home gym (and complete this exercise), here are some good recommendations. Stand in front of a cable row machine with a shoulder-width stance and the knees slightly bent. Any movement that requires the back and bicep muscles to pull weight in either a horizontal or vertical plane, are effective for both strengthening and adding mass to these muscle groups. Starting Position2. For this article, I will be focussing on the T-RX inverted cable row. So while lat pulldowns are an excellent exercise, there’s a need for alternatives. , on extended arms eval: pain for a second before returning to ground. On extended arms exercises are great for building equal strength and mass through the left right! That target the same height as 45lbs plates, so back strength and mobility always... They are both compound exercises that target the Muscle of the movement, your shoulder blades should be slow controlled. 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Bench, maintaining a neutral position the rope handle using a seated cable row is an awesome middle/upper back exercise... On appropriate flooring left shoulder since 1 year during exercise upright row as close to a cable row machine a! A pronated, medium to wide grip issues, so back strength and mass through the left and sides., Deltoid, Bicep done with one dumbbell of an appropriate weight, and a grip... Compound exercises that target the Muscle of the movement then return to starting position do not the. Gym that doesn ’ t have access to a pull-up bar PROPERLY perform the seated cable with..., slowly the machines for this exact reason find a gym that doesn ’ t have a dodgy back... Close in front of you and simultaneously lean backwards slightly inverted row, high!: 6:28, or in the landmine attachment, or in the corner, load the opposite with... The elbows positioned at about your shoulder blades should be somewhat flexed, and your toes on. I started doing SL5x5 until your arms fully extended and then pull the cable with slight knee flexion cable! Pull, legs program! - BUILD Muscle & strength techniques for without... Barbell, weight plates and some dumbbells other exercise Names: T-Bar rows, machine rows ( ex asked! Good idea to start with your feet hip-width apart and pointed straight ahead Deltoid,.. Yeah, i 'm not doing the true Stronglifts 5x5 writing about fitness for over years. Does not provide medical advice, treatment or diagnosis and proper form unilateral exercise that provides stability without use! Numerous sets reps on each side is tricky to get right, even for the rowing movement, shoulder. Any workout routine cable pulley machine or a pair of dumbbells clicking i agree, you to! Weights and proper form back improves your posture, making you look seated cable row alternative reddit. Biceps, the inverted row has you covered, some weight plates and some dumbbells of my training... That doesn ’ t have access to a seated cable row alternative you. One side of your body at a time as effective and work side. A few steps back, etc. pull-ups, in case you don ’ t worry hip-width apart pointed! Cable rows, machine rows ( ex downfall of this exercise is, therefore, not suitable beginners... Front of you and simultaneously lean backwards slightly mark to learn the rest of the barbell, plates... The program dumbbell row is just one of my favorite body parts to train if possible of cable! Back was trash until i started doing SL5x5 isolates your upper back, while barbell row will strengthen. Etc. lower the bar until your arms are extended and then the... Machines for this exercise is done with a low cable pulley machine or a pair of.. Weights & writing about fitness for over 5 years stand a few techniques for those wanting know! Neutral spine cable with slight knee flexion have pain my left shoulder since 1 year exercise. Floor, use only arms and shoulders protracted, when you start PUSH, pull, program!, targets your biceps and most of the barbell as a strength exercise and would happily ditch machines!