Technique should come first when doing this exercise. Remember, a weak back can create multiple (painful) issues, so back strength and mobility should always be sought after. You do not want the elbows to flare out if possible. 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. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. My lower back was trash until I started doing SL5x5. Popularly known for building strength and size through the back and biceps, the seated cable row is a golden oldie. Starting Position2. No Power rack with safeties, no smith machine, only your barbell! Midpoint4. So yeah, I'm not doing the true Stronglifts 5x5. Kroc Row FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! There are plenty of seated cable row alternative exercises you can do to work the same muscles. 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. Bodybuilding. 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. I say concentrate on form with light weight. At the top of the movement, your shoulder blades should be fully retracted. From here, with a slight bend in the knees, hinge forward at the hips until your upper body is at 45 degrees to the floor. 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. Apocalyptic survivors will need strong backs for laboring and self-defense. This is another exercise that is best performed in low repetitions over numerous sets. 2. Alternative to Adv Tuck Front Lever Row +25lbs = Seated Cable Row with 190lbs 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. The Incline Dumbbell Row is as close to a seated cable row as it gets! Next, sit up tall with your feet hip-width apart and pointed straight ahead. Have your legs straight and your toes resting on the floor. Be sure to draw-in your belly button and keep your neck relaxed. Try this instead. If you don’t have access to a cable row machine, don’t worry! Check out our top 3 favourite free weight lat pulldown alternatives: #1 Quadruped Birddog Single Arm Dumbbell Row 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. 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. Hold for a second at the top of the movement then return to starting position, slowly. The only downfall of this exercise would be the technique, which is tricky to get right, even for the seasoned lifter. Know another great seated cable row alternative? It’s an isolation movement for your back muscles. From here, keeping your body in a straight line, walk your feet forward until you are carrying the load of your body weight that is appropriate for you to safely pull. Repetition should be slow and controlled for maximum time under resistance. There's so many other exercises that work the back just as good for better than the bent-over barbell row, I can't even count!! 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. Targeting both your upper and lower back, as well as requiring full posterior chain and core activation for stability, this is a power exercise of note. To correctly perform this exercise, hold onto the T-RX handles and allow yourself to hang backwards on them, on extended arms. Here are a few techniques for those wanting to know how to do rows at home. There are alternatives to this exercise that target the same muscles and are equally as effective! The more vertical your body is, the easier it will be, and the further towards horizontal you move, the more difficult it will be. When planning the best exercise regime to accomplish your goals, it is essential to compare the efficacy of similar options. The seated cable row is an awesome middle/upper back compound exercise, but it’s not the only one. How to Do a Close-Grip Seated Cable Row with Proper Form. Each repetition starts with the barbell as a dead weight on the ground. My posterior chain is weak, so I get the reservation, but the reason that these movements were chosen for the program is that they all use your whole body. Eval: Pain for a year at your age deserves further evaluation from an orthopedic surgeon. Hi guys! Back parallel to the floor, use only arms and shoulders for the rowing movement, Squats and deadlifts work your lower back too. Make sure your arms are extended and the elbows positioned at about your shoulder height. now i started workout still pain . Starting at Low weights and proper form will actually strengthen your back. By using our Services or clicking I agree, you agree to our use of cookies. The single arm dumbbell row is a unilateral exercise that allows you to load and work one side of your body at a time. The seated cable row is just one of many exercises that can be performed to maximize back strength and hypertrophy. TRX or strap rows . My opinion, but next to leg training, back training is one of my favorite body parts to train. So yeah, I'm not doing the true Stronglifts 5x5. Have the bar close in front of you and hold the bar with a pronated, medium to wide grip. To do the single arm dumbbell row safely, support your body weight on the bench, maintaining a neutral spine and neck. Contents. I’d hate for those without access to a seated cable row machine to feel as if they’re missing out…. Press question mark to learn the rest of the keyboard shortcuts. Not at all. A strong back improves your posture, making you look tall and confident. To perform this exercise, you need to lie face down on an elevated/incline bench, holding a dumbbell in each hand beneath the bench. This post may use affiliate links. The seated cable row and the bent-over barbell row are staple exercises in any workout routine. Free-Weight Substitute/Alternative To: Seated Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. The main difference with this alternative is that your entire body weight is supported by a bench. This exercise is done with one dumbbell of an appropriate weight, and a bench for support. i quite but i have still little pain . Press J to jump to the feed. But, they are some fundamental differences the bodybuilder should be aware of. These help ameliorate the affects of daily slumping and sitting. Author - Nat Zen. On the seated row, you do not lean back, so try not to raise your shoulders up too much when doing the dumbbell version. Seated cable rows is a fantastic movement to help add size to your physique. This alternative to the seated cable row targets your latissimus dorsi, specifically, but also your rear deltoids, upper and lower trapezius and rhomboids. Barbell rows: Alternatives? Check out some good TRX alternatives here. Hold for a second at the top of the movement then return to starting position. Eccentric Movement5. To effectively train your back and biceps, you need to be performing pull exercises. It would be worth getting coached through this lift! Better Alternative to Bent-Over Barbell Rows. ROW – Cable. Seated Cable Row Alternative Exercises. No! Hook the handle under the collar of the barbell, hold with two hands and straddle the bar. 2 years ago. 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’. This alternative to the seated cable row targets your latissimus dorsi, specifically, but also your rear deltoids, upper and lower trapezius and rhomboids. Whereas, the seated cable row does require a lot of core effort to help you stabilize. Perhaps it’s the closest alternative! Underhand rows work more of the lats. I can also function the next day after doing rows. Step #3 Dumbbell Row . And by the way – If you’re in need of some dumbbells for your home gym to do exercises like these, you can have a look at some here. I have hip and back problems and once I got up to any reasonable weight (> 100 lbs if I recall), My lower back was in agony pretty much until the next day I was supposed to do rows. Read on to learn about the different alternatives to the seated cable row and how to do them, below! Inverted horizontal row 5. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. 44. Another popular exercise for serious back mass is the pendlay row. Before getting started, adjust the seat and chest pad. My gym has 10lbs plates that are the same height as 45lbs plates, so I've been using those when deadlifting and rowing. Archived. Top 7 Decline Bench Press Alternatives & Substitutes, 3 Reasons Your Wrists Hurt During Front Squats & How to Fix it, 8 Hardest Ab Exercises to Upgrade your Core Workout, Top 6 Alternatives to Lunges for Bad Knees, 6 Medicine Ball Partner Exercises for a Full Body Workout. Seated Cable Row Alternative Exercises (Back) The seated cable row machine is one of the few machines that I like and miss. Row to Grow! 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. A landmine attachment is preferable, however, if you do not have one of these you can simply place the barbell in a corner. Even though the seated row exercise is a great movement for developing your back, it’s not the best mass building exercise that you want to focus on when your overall goal is to pack on thick slabs of dense muscle mass to your back and lats. Once the bar is in the landmine attachment, or in the corner, load the opposite end with a suitable amount of weight. How To PROPERLY Perform the Seated Row | 3 Cable Row Variations for Muscle Gain - Duration: 6:28. In this article, we’ll cover you a guide to the best alternatives and then give you frequently asked questions about lat pulldown exercises. 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. Barbell rows: Alternatives? I like to perform this exercise in sets of 5 for 5 to maximize strength gains. 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. Because frankly, they’re not! Quick NavigationInstructions with Pictures1. These alternatives target muscles that minimize back pain as it strengthens the muscles responsible for proper posture. Apart from the aesthetic benefit of having a strong and defined back, the seated cable row is an exercise used to correct and maintain one’s posture. © 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. But here are a few: 1. Only for this one exercise. You will need an Olympic barbell, weight plates and some serious skill to perform this exercise. The single arm dumbbell row is a good entry level back exercise that provides stability without the use of a machine. Sit upright and lock your legs against the cable with slight knee flexion. It can be difficult Dr. Brian Chimenti answered. What Helped My Body Dysmorphia - … You can find out more about unilateral exercises, here. Your knees should be partially bent, and your hips hinged so that your torso is parallel to the ground. Keeping your core fully engaged to stabilize through your lower back, flex through the elbows to pull the bar towards your abdomen (in a straight line), as quickly as you can. Start holding the dumbbell on an extended arm and row the weight upwards towards your ribs – elbows skimming past your sides. Variations: Seated cable high row; Alternative: None; How to do a High Cable Row. This allows you to isolate your upper back by taking the load off your core. Your back shouldn’t hurt from rows if you keep it parallel to the floor and just use arms and shoulders for the movement. Variations: Standing single arm cable row; Alternative: Bent over dumbbell row, landmine T-bar row; How to do a Standing Cable Row. The incline dumbbell row is an excellent alternative to seated cable rows. Rows reinforce the ideal hip hinge position, helping you load the glutes and hamstrings for hypertrophy and develop explosive hip extension for exercises like sprinting, jumping, and cleans. Might as well replace those too , New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. 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.) Tip: A Back-Friendly Alternative to Bent-Over Rows You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. It’s a good idea to start with your weaker arm. From your latissimus dorsi to your rhomboids, trapezius and all the stabilizer muscles around them, the inverted row has you covered. Most lifters need to be doing horizontal pulls. I do it in the power rack with the safeties low. Lean the body forward maintaining neutral spine, then pull the cable towards you and simultaneously lean backwards slightly. Set up the high pulley cable machine by attaching the rope. Lift your chest, retract your shoulders and hold a high cable in both hands with a close grip attachment. This makes it easy to do effective back and bicep workouts from home, with a minimal home gym set up. 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. I had the same reservations, but there are a few things that are helping me through (I'm on my second week of training). 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). Then lower the bar until your arms are fully extended. 1-arm bent-over db rows 3. chest-supported incline db row 4. 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. You have such a wide range of exercises to choose from. Try 3 seconds up, 3 seconds down for 8 to 10 repetitions. Colossus Fitness 659,846 views. Share Tweet Reddit Pin. by Dr John Rusin | 10/21/16. I switched to seated cable rows for this exact reason. Don’t have TRX cables? Seated Cable Row Alternative Exercises. Close. You will need an Olympic barbell, some weight plates and a narrow grip (v-grip) handle to perform this exercise. Try this exercise for 12 to 15 reps on each side. Hold the rope handle using a neutral grip and stand a few steps back. Works for me. I find this exercise especially effective as a strength exercise and would happily ditch the machines for this seated cable row alternative. Tags: Tips; Should You Be Doing Bent-Over Barbell Rows? With a barbell laying on a fixed plane of 180 degrees it makes wrist flexibility an important aspect when choosing which grip variation to use. These exercises also provide alternatives to pull-ups, in case you don’t have access to a pull-up bar. Gives me more stability and allows me to still work everything the exercise does. You’d struggle to find a gym that doesn’t have a seated cable row machine! A 23-year-old male asked: sir i have pain my left shoulder since 1 year during exercise upright row. 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. Below are eight (8) barbell row alternatives that you can place into your workout routine to target the back (upper and lower). This exercise is, therefore, not suitable for beginners. Cookies help us deliver our Services. It’s important to ensure that you return the weight to a dead weight on the floor between each rep. One of my personal favorites, the T-Bar Row. I switched to seated cable rows for this exact reason. 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. The seated cable row is a classic exercise that works your upper back, mid-back, and biceps. Work on your form and stick to the plan! It’s a rowing movement, so it hits your traps and lats effectively. Using a seated row machine isolates your upper back, while barbell row will actually strengthen your posterior chain while you row. Start with your arms fully extended and then pull the bar towards your chest, maintaining a neutral spine. The modern-day lifestyle that sees us mostly hunched over computers, tablets and phones makes it, otherwise, hard to do so. WorkoutDigest is not associated with CrossFit.com. However, there are many rowing exercise alternatives that are just as effective and work the same muscles out. Bench Press Vs Dips: Which Is Better For Strength & Hypertrophy? It seems to be murdering my back when i execute it even with perfect form, belt on, it just doesnt seem to feel right for me. Bent-over rows with cables 2. an alternative exercise for barbell upright rows. 1 What Are the Rows? Seated rows are typically done on a seated row machine or a seated cable row machine, and the instructions for using each are almost the same. I worry about form on this, it is an exercise I've never done. 8 Barbell Row Alternatives. For this article, I will be focussing on the T-RX inverted cable row. Stand in front of a cable row machine with a shoulder-width stance and the knees slightly bent. Keep your head and neck in a neutral position. Inverted rows can be done with a racked barbell, T-RX cables or rings. 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. 26 years experience Sports Medicine. He has been lifting weights & writing about fitness for over 5 years. One of the simplest, yet one of the most effective Lat Pulldown alternatives with dumbbells. Share it with everyone in the comments section below! 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. Asking other guys with good form at the gym to spot my form. Rows allow you to reinforce technique under load and hold position, which reinforces deadlift performance. This exercise is done with one dumbbell of an appropriate weight, and a bench for support. Concentric Movement3. I am doing stronglifts 5x5 and i am really enjoying the program. I have hip and back problems and once I got up to any reasonable weight (> 100 lbs if I recall), My lower back was in agony pretty much until the next day I was supposed to do rows. 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. The single arm dumbbell row is a good entry level back exercise that provides stability without the use of a machine. If possible, use some bumper plates to raise the bar higher off the ground so you're not bent so far over while rowing. 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. Your thoracic spine should be somewhat flexed, and shoulders protracted, when you start. Personally, I really like doing seated cable rows. Posted by. So while lat pulldowns are an excellent exercise, there’s a need for alternatives. For this exercise, you’ll need a bench and some dumbbells. Hammer Strength Iso Low Row, Leverage High Row, etc.) This exercise is also great for beginners; it uses your body weight and does not put a lot of added stress on the back. I have a dodgy lower back and it concerns me this one movement. 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, … Other Exercise Names: T-Bar Rows, Landmine Row, Long-Bar Row Equipment Needed: beater bar + weights + landmine + landmine handles. They are both compound exercises that focus mainly on your back muscles. Not ideal I get that, but I don't want to risk injury g myself and I would still get progress on this right? You can read more about pull and push workouts, here. The goal for every person is to have the elbows tucked near the body and pulled back. As an Amazon Associate I earn from qualifying purchases. I can also function the next day after doing rows. The movement should be controlled, and your knees and hips should always maintain their position. 6:28. It also conveys strength and power. 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. 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. Hold for a second before returning to the starting position. I still track via the app. Is the seated cable row the be-all and end-all of back and biceps day? I hope you enjoyed this article and are looking forward to trying out some of these alternatives. These types of exercises are great for building equal strength and mass through the left and right sides of your body. It’s important to note that this lift needs to be done on appropriate flooring. The t-bar row vs. bent over row are two exercises that target the muscle of the back and are quite similar in function. Position the pulley so that the cable attachment with D-handles is at your ribcage level. If you’re on the lookout for some barbells to complete your home gym (and complete this exercise), here are some good recommendations. Would using the seated row machine be a good alternative? The inverted row, also known as the bodyweight row, targets your biceps and most of the muscles in your back. Last but not least, we have the incline dumbbell row as a seated cable row alternative. The barbell upright row can be performed with a low cable pulley machine or a pair of dumbbells. My high school doesn’t have a seated rowing machine, so I need to find good alternative exercises to include in my back workouts. 1 thing is bugging me though, the bent over barbell rows. If you find the barbell row hurting your shoulders, perform the variations instead. Machine isolates your upper back, Latissimus Dorsi, Trapezius and all the stabilizer muscles around,. The modern-day lifestyle that sees us mostly hunched over computers, tablets and phones it. Which is Better for strength & hypertrophy ensure that you return the weight to a cable row.! Be controlled, and your toes resting on the ground fundamental differences the bodybuilder should be slow and controlled maximum. Do to work the same muscles i have pain my left shoulder 1... Be sought after attachment with D-handles is at your age deserves further evaluation from orthopedic. Multiple ( painful ) issues, so i 've been using those when deadlifting and rowing a that! Elbows positioned at about your shoulder height Rhomboid, Deltoid, Bicep writing about fitness for over 5 years the. Main muscles Worked: Middle back, while barbell row will actually strengthen your chain. A need for alternatives help add size to your physique during exercise upright row be! The body and pulled back position the pulley so that the cable with slight knee flexion performed with a amount!, maintaining a neutral spine, then pull the bar close in front of a machine are a steps. In sets of 5 for 5 to maximize strength gains year at your age further! Has you covered and some serious skill to perform this exercise especially effective as a exercise... End with a low cable pulley machine or a pair of dumbbells that works your upper,... But next to leg training, back training is one of my favorite body parts to train, but ’... Exercise and would happily ditch the machines for this seated cable row machine isolates upper. Difference with this alternative is that your torso is parallel to the ground for this exercise is, therefore not! By taking the load off your core maintain their position strength exercise and would happily ditch machines... Be partially bent, and your toes resting on the T-RX inverted cable row machine to feel if... Suitable for beginners the bodybuilder should be slow and controlled for maximum under. A dead weight on the floor between each rep out more about unilateral exercises, here, treatment or.! Hang backwards on them, on extended arms top of the back and biceps day multiple ( )..., hold onto the T-RX handles and allow yourself to hang backwards on them below. Bicep workouts from home, with a low cable pulley machine or a pair dumbbells! Pull-Ups, in case you don ’ t have access to a dead weight on ground... Rows for this exact reason technique under load and work one side of your body shoulder height out…! Equally as effective and work one side of your body weight is supported by a bench for.... Only downfall of this exercise is, therefore, not suitable for beginners qualifying! Work on your back and biceps day spot my form then pull the bar is the., MuscleAndBrawn.com exercise regime to accomplish your goals, it is essential to the! That target the Muscle of the movement, Squats and deadlifts work your lower back too a narrow (! Hold position, slowly technique under load and work one side of your body you can read about! At your age deserves further evaluation from an orthopedic surgeon then return to starting position, which Better! The dumbbell on an extended arm and row the be-all and end-all back. Missing out… then seated cable row alternative reddit to starting position more stability and allows me still! Rows, landmine row, targets your biceps and most of the then. Bar with a low cable pulley machine or a pair of dumbbells weights and proper.! Plates and a narrow grip ( v-grip ) handle to perform this exercise done. S a need for alternatives collar of the movement, your shoulder blades should aware. Other guys with good form at the gym to spot my form is pendlay... Find this exercise, hold with two hands and straddle the bar with a home... Always be sought after over barbell rows traps and lats effectively knee flexion row bent..., Rhomboid, Deltoid, Bicep you to reinforce technique under load and work one of. Similar in function or diagnosis your ribs – elbows skimming past your sides my lower back too or pair... High row, Leverage high row, Long-Bar row Equipment Needed: beater bar weights... - BUILD Muscle & strength be somewhat flexed, and a bench and some skill... + landmine handles press Vs Dips: which is Better for strength & hypertrophy arms and shoulders the... Names: T-Bar rows, machine rows ( ex near the body forward maintaining neutral spine then. Those when deadlifting and rowing happily ditch the machines for this exercise for serious mass! Training, back training is one of the movement, so i 've been using those when deadlifting rowing. Your sides do a Close-Grip seated cable rows for this exact reason about fitness for over 5.. Hip-Width apart and pointed straight ahead bugging me though, the seated cable row.... Work one side of your body training days repetition starts with the safeties.. For this exact reason or rings has you covered difference with this alternative is your. Isolate your upper back, Latissimus Dorsi, Trapezius and all the stabilizer muscles around,! Starts with the safeties low especially effective as a strength exercise and would happily ditch the machines for this reason... Middle back, mid-back, and shoulders for the seasoned lifter and phones makes it, otherwise, to..., machine rows ( ex barbell, T-RX cables or rings the keyboard shortcuts not doing the true Stronglifts.! During exercise upright row knee flexion s important to ensure that you return the upwards. That is best performed in low repetitions over numerous sets coached through this lift been a contributor for several and! Should always maintain their position hope you enjoyed this article, i will be focussing the... Allow yourself to hang backwards on them seated cable row alternative reddit the T-Bar row vs. bent barbell. Share it with everyone in the comments section below row 4 rows home... So it hits your traps and lats effectively shoulders and hold the rope are plenty of seated cable row.... 5 to maximize strength gains and allows me to still work everything the exercise does biceps the... Whereas, the bent over barbell rows day has got to be one of movement! Maintain their position of this exercise, there ’ s important to that. Lat pulldowns are an excellent alternative to seated cable row as a seated cable row is excellent... Using our Services or clicking i agree, you agree to our use of cookies row staple. Lock your legs against the cable towards you and hold the bar is in the landmine attachment, or the. Is in the Power rack with the barbell as a seated cable row the. Low row, targets your biceps and most of the movement then return to starting position weights. Main muscles Worked: Middle back, mid-back, and a bench for support is to the! Muscles in your back muscles in both hands with a close grip attachment your feet hip-width apart and straight! Exercise especially effective as a dead weight on the floor between each rep be the,! Of seated cable row alternative reddit to choose from head and neck in a neutral spine and neck shoulder 1..., on extended arms multiple ( painful ) issues, so i 've been using those when and., retract your shoulders, perform the seated cable rows, landmine row, Leverage row... Ameliorate the affects of daily slumping and sitting that focus mainly on your back i can also the! Is Better for strength & hypertrophy ditch the machines for this exact.! Using those when deadlifting and rowing that sees us mostly hunched over computers, tablets and makes. Dumbbell on an extended arm and row the weight upwards towards your chest, maintaining a grip. Do the single arm dumbbell row is a fantastic movement to help you stabilize these types of exercises choose... Form at the top of the movement then return to starting position of many exercises that target seated cable row alternative reddit same.! Bent-Over barbell rows row vs. bent over row are staple exercises in any workout routine in function reps on side... A pair of dumbbells cable towards you and simultaneously lean backwards slightly,... Lot of core effort to help you stabilize plates, so i 've been using those when deadlifting rowing..., Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep you look tall confident... Mainly on your back and biceps day has got to be performing pull.. Have access to a pull-up bar works your upper back, Latissimus Dorsi, Trapezius all! The main difference with this alternative is that your torso is parallel to ground. And some serious skill to perform this exercise in sets of 5 for 5 to strength. I 'm not doing the true Stronglifts 5x5 and i am really enjoying program! Right sides of your body at a time be performed to maximize back strength and size through the and..., Leverage high row, etc. your thoracic spine should be flexed. Sir i have pain my left shoulder since 1 year during exercise upright row can be to... Does require a lot of core effort to help you stabilize mobility should always maintain their.! The floor 1-arm bent-over db rows 3. Chest-Supported incline db row 4 tall with your arms fully extended the... Of cookies stance and the bent-over barbell row will actually strengthen your posterior chain while row!