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14 Best Seated Cable Row Alternatives with Detailed Images for Better Understanding

Written By R. Dey I June 9, 2024

Alternatives to the Seated Cable Row Exercise



Welcome to the world of smart workouts. We begin to have access to new ideas and techniques that we never imagined existed. While doing things out of the ordinary, be it exercise methods or the latest exercise techniques, this article can be your answer to a new workout that will achieve, keep, and even escalate your fitness progress to the best of yourself.


The following exercises are some alternatives to the seated cable row, as they engage the same muscle groups, particularly the latissimus dorsi (lats), rhomboids, and trapezius. They also engage the biceps and forearms due to the pulling motion and involve similar movements. The specific workouts that serve as alternatives to the seated cable row are being referred to herein; the choice is yours.



Readers Guide :



Understanding the Seated Cable Row


A seated cable row is a unique exercise that completely focuses on the tissues of your shoulder muscles and lower back tissues. Usually, you do that on a machine with the support of a bench and foot pads. It is a really perfect exercise for shaping the mid-back and supporting your palms. Not only that, but it's a stretching exercise that enables you to build your strength. It's an easier alternative to train your lower back than some other training activities; sometimes it needs fewer adjustments, which makes it an excellent option to increase the size and strength of your back muscles.  But do not forget to maintain an optimum diet and an adequate macro nutrient ratio.


Detailed explanation of the Seated Cable Row: a step-by-step guide 


Get ready:

First of all, Sit on the bench in front of the machine. Hold tight to the handle. Extend your legs so that your hips easily rest on the back of the bench. Bend your knees slightly with a flat back, and move your upper body slightly forward. 



Be ready by extending your hands in front of you, and then pull your elbows back. Remember, do not bend your back too much or compromise your back curve as you pull the weight back onto your body.


Go forward and repeat:

Go forward, squeezing your back muscles. This helps the back work without causing back fatigue.


Remember that it is important to keep your back straight, even if you bend at the waist.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 2-4 sets, subject to your physical condition.


Muscles targeted by the Seated Cable Row


The seated cable row works many muscles.


These are the main muscles you work in the seated cable row.


These muscles are located in the middle of your shoulders, so get a good workout in this exercise.

The Seated Cable Row also works on the Middle and Lower Trapezius, Posterior Deltoids, Forearms, and Biceps.




Why Consider Alternatives to Seated Cable Rows?


A seated cable row is a great workout for your back and arms. However, it is good to consider other options as well. Some people may not have a cable device, and this will give you a more complete workout. Also, performing a variety of exercises can help prevent overuse injuries.




Reason 1: The need for equipment accessibility


It is critical that everyone inside the gymnasium can use the gadget. This way, we can grow equipment for people with disabilities that each capable-bodied person can use. This consists of devices that may be used by humans in wheelchairs, devices that can be adjusted to exclusive heights, and gadgets that can be used at the same time as sitting and require access to the device. 


Reason 2: Addressing muscle imbalances 


Muscle imbalance takes place when one muscle organisation is stronger or larger than another. This can be because of repetition of the identical movement, poor motion, or overtraining. An excellent workout programme can help prevent and cure muscle imbalances. This needs to encompass exercising and full-body stretching. If your muscle mass is imbalanced, you may need to work with a trainer or physical therapist. They assist you in identifying and casting off any imbalances. 



Reason 3: Adding variety to prevent workout plateaus


A workout plateau is when you prevent development even though you are still exercising. To stay away from this, you need to change your workout routine frequently. This method converts how hard you figure by way of doing special training periods. This pushes your body to conform to new, demanding situations. By doing different exercises and changing how hard you work out, you can avoid plateaus and make exercising fun.  






What characteristics make a workout an ideal seated cable-row alternative?



Muscle Engagement

A substitute exercise should engage your upper back muscles. Lats are the big, wing-shaped ones, while rhomboids are the muscles found between your shoulder blades. It should also make sure your biceps do some work.



Bilateral Training

This is bilateral training and you should look for an exercise that enables you to pull or row with both arms simultaneously so as to maintain muscle balance.



Peak Contraction

When you pull the weight towards you, focus on squeezing your shoulder blades together at the top of the movement. This peak contraction is like giving your muscles a high-five—it's essential for building strength.


Minimal Equipment

Choose an alternative that doesn't need fancy machines. Simple options work well.


You could try the underhand barbell row, the bent over dumbbell row or even a seated resistance band row.


Remember, the best alternative depends on what equipment you have and what you enjoy doing!

If your goal is muscle gain, then you can explore the 10 unique tips for optimal muscle growth in detail.





Top Alternatives to Seated Cable Row



1.  Underhand Barbell Row



These exercises require a barbell and involve a rowing action that is needed to activate the lats. The underhand grip allows for more range of motion compared to the overhand grip, which means the muscles involved can yield more muscle work. It involves lifting a barbell off the ground by using an underhand lift. This exercise is often linked with Dorian Yates, a six-time Mr. Olympia.


How do you do an underhand barbell row?

Step-by-step Guide: Underhand Barbell Row


Step 1: Place the barbell just below your knees. Position yourself close to it, with your legs spread as much as your shoulders.

Step 2: Bend over and hold the bar with your hands facing out. Raise the bar up to the middle of your thighs.

Step 3: Bend your waist until your top half is close to 30 degrees. Let the bar hang just below your knees.

Step 4: Pull the bar towards your stomach. ‘Hold it’ there for a second.

Step 5: Lower the bar to your knees and repeat.

Step 6: Place it on the ground or on safety pins.

Step 7: Control the weight as you lower it back to your knees.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 3- 4 sets, subject to your physical condition.


Underhand Barbell Row—Muscles worked


Latissimus Dorsi (Lats)

These are your wings, the broadest muscles in your back, stretching out like a fan from your lower back to your upper arms.

Trapezius (middle and lower regions)

These muscles shape your back. They start at your neck and go down to the center of your back.

Rear Deltoids

Located on the back of your shoulders.

Brachialis, brachioradialis & biceps

Help you bend your elbow and also shape and strengthen your arms.

Spinal Erectors

These are the muscles that keep your back straight and strong, running along your spine.

Sometimes, it also works on the glutes and hamstrings.




2.  Pendlay Row



Pendlay row, which is a compound movement, is excellent for progressive overload, which is critical for muscle growth and strength boosts too. This exercise was popularised by a well-known American weightlifting coach, Glenn Pendlay. It may be a powerful alternative to a seated cable row. Both exercises target the same muscle groups since the Pendlay Row necessitates a fuller range of motion since each repetition begins on the ground. Hence, the Pendlay Row is more advanced.


The distinctive feature of the pendlay row compared to other rowing options is that each repetition is performed with the barbell starting from the floor. Thus, there is no momentum at the beginning of the exercise, which means that the exercise is a higher-time-under-tension technique and can be considered a more effective tool for muscle strength and mass gain.



How to do a Pendlay Row? 

Step-by-step guide: Pendlay Row



Step 1:

Take your position by aligning yourself and bowing over with the barbell on the surface. Next, comfortably clutch the knob in a way that widens not more than the measure you need to have when carrying out a deadlift. Your hips should also take the deadlift posture, albeit with a slight lift.

Step 2:

Make sure your naval core muscles are tightened with the strength of the lats being set in motion to dynamically lift the knob to the lower part of your chest. In order to perform this exercise correctly and beautifully, pay a lot of attention so that you may not move out shoulder-up when doing this move simultaneously, and your buttocks should not move forward.

Step 3:

Put the bar on a platform and repeat the above steps accordingly for your desired number of repetitions.

Repetitions and sets:

Being a beginner, aim for 4–12 reps for 3 - 4 sets, subject to your physical condition.



Pendlay Row- Muscles worked


Latissimus Dorsi

These are the muscles responsible for your back movement and also for the pulling and lifting you do.


Responsible for your movement as well as the stabilisation of your shoulder girdle, upper limb, and scapula.


This muscle is like a diamond geometry in your back; it’s located in the upper middle and will help you move and keep your shoulders in place.

Rear Deltoid

Located on the back of your shoulders.

Biceps brachii

Muscles in the upper arm forming the biceps; they help you pull and flex your elbow. Sometimes.



3. Bent Over Dumbbell Row



The bent-over dumbbell row trains several muscle groups. In fact, it might be considered a good one for the lower back and hips. Yes, a seated cable dumbbell row might also be substituted by a bent-over dumbbell row. The exercise targets exactly the same muscles yet also addresses potential differences in power between the left and right sides. Additionally, it demands further power and coordination, and it might be great for individuals with more experience. 


How to Do a Bent Over Dumbbell Row?

Step-by-step guide: Bent Over Dumbbell Row


You need to stand straight with a dumbbell on each of your hands, separating the feet shoulder length, but the legs slightly bent than usual.


Bend your torso forward, passing through your waist. Your torso has to form an angle that is the lowest, such that your back has to be straight and almost parallel to the floor.


Pull the dumbbells up to your chest and don’t allow your elbows to be separated from the body.


Lower the dumbbells slowly and repeat the process.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 2-4 sets, subject to your physical condition.

Bent Over Dumbbell Row- Muscles worked


Latissimus Dorsi:

These muscles are all fan-shaped and broad; they are stretching across your lower back.

Middle and lower trapezius:

These muscles run along the spine up to the neck’s base, and remember, the neck is important to shoulder movements.


Located in the upper back between your shoulder blades. 

Posterior deltoids:

These are the back muscles located on your shoulders.



4. Single Arm Dumbbell Row

The single-arm dumbbell row is literally a powerhouse of exercise that not only targets your lat muscles but also hits your shoulders and biceps very effectively and also stabilises the core muscles. It is said that it recruits several joints at once and boosts, as well as enhances, your strength and hypertrophy. This is one of the conventional exercises that holds an exclusive section of a gym floor. So, the single-arm dumbbell row is an effective alternative to the seated cable row and successfully addresses muscle imbalances between the left and right sides of the body. 



How to Do: Single Arm Dumbbell Row

Step-by-step guide: Single Arm Dumbbell Row


Stand upright, grasping a dumbbell in one hand.


Step lower back with one foot, entering a lunge stance. Ensure your front knee aligns with your ankle, and extend your back leg.


Lean slightly forward, your hands bracing your front thigh.


Dumbbell arm outstretched towards the floor.


Bring the dumbbell up near your torso, elbow tucked. Pause, in short, contracting the lower back muscles firmly.


Control the dumbbell's decline.


Repeat preferred reps; transfer sides.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 3 - 4 sets, subject to your physical condition.



Single Arm Dumbbell Row: Muscles Worked


Main Muscles-

Latissimus Dorsi:

These muscles are large muscles in your back.


These muscles would assist in moving and stabilising the shoulder blades.


They are situated between the shoulder blades.

Rear deltoid:

It is the back part of the shoulder muscle.


Additional Muscles-

Biceps and forearms would assist during the row.

Core muscles, legs, and glutes would aid in holding the pushing muscles while achieving balance. 



5. Chest-Supported Row



This tool works the big back muscles called the lats. This machine provides a very safe and effective way to target and train your lats through a rowing motion. Leaning on a pad takes pressure off the lower back area, making this exercise safe for people with back problems. Working lats through rowing motions with back support allows effective training without strain. So, Chest-Supported Row Machine can also effectively replace the Seated Cable Row as a good alternative.



How to do a Chest-Supported Row?

Step-by-step guide: Chest-Supported Row



Sit at the machine. Adjust seat height so feet rest easily on platform while chest rests on pad.

Pull the handles towards your body after you sit up straight. Grab hold of the machine with your hands.

Sit up straight. Maintain a neutral position

Pull your elbows back. This will start the movement. 

Repetitions and sets:

Being a beginner, aim for 10–15 reps for 3 - 4 sets, subject to your physical condition.



Chest-Supported Row: Muscles worked


Main Muscles:

The lats are the big back muscles. These are the main muscles that worked.

The trapezius moves and stabilises your shoulder blades. It is a key muscle too.

The rhomboids are between your shoulder blades. They are worked on during this exercise.

The rear deltoid is the back of your shoulder muscles. It also works.


Additional Muscles:

The biceps and forearms help during the rowing motion. They provide assistance.

Your core, legs, and glutes keep you stable. They allow you to row in good form.  



6.      Renegade Row



This exercise includes a rowing motion, even in a plank role, to attract the lats. The added detail of center balance makes this a more difficult opportunity. Created by Navy SEAL Randy Hetrick, this exercise combines a plank position with a rowing movement, offering a challenging full-frame workout. 




How to do a Renegade Row?

Step-by-step guide: Renegade Row


Position yourself upright with a landmine bar placed on your proper facet.

Slowly hinge at your hips and preserve the bar tightly with your proper hand.

lengthen your backbone, slightly bend your knees, and have interaction with your center muscular tissues as you bend your elbows to lift the landmine bar closer to your chest.

Slowly lower the bar to its preliminary position, and repeat on the other facet.

Repetitions and sets:

Being a beginner, aim for 6–10 reps for 2-3 sets, subject to your physical condition.



Renegade Row -Muscles Worked


Latissimus dorsi:

These are huge muscle tissues in your back, also referred to as "lats." They assist in pulling movements.


These muscle groups are in your rib cage and help circulate your shoulder blades.


These are in your higher back and help deliver your shoulder blades together.


These are your facet abs, helping in turning and bending your backbone to the aspect.

Rectus abdominus:

Known as the "abs," this muscle helps bend your lower spine.

Anterior deltoids:

The front part of your shoulder, they help carry your shoulder.


The muscle tissues at the back of your higher arm help straighten your elbow joint.


They assist in keeping the dumbbells. 




7. Seated Resistance Band Row



This exercise can replace the seated cable row with resistance bands. With the help of the resistance bands, the performance of repetitions with variable resistance is possible, and this gives the possibility of increasing the muscle activation process throughout the whole range of motion. This exercise replicates the cable row, which can be performed using the resistance bands. The changing resistance provided by the bands will help you achieve higher muscle activation throughout the range of motion.


How to do Seated Resistance Band Row?

Step-by-step guide: Seated Resistance Band Row


Step 1:

It may be hard at first, but just lean your back against the ground and spread your arms at your sides. Bend your body until the shoes on your feet catch in the middle of the set of resistance, and each hand will be holding one end.


Step 2:

Stabilise your body by arching the band straight across, pulling the band around the back, and contracting your shoulder blades.


Step 3:

It takes time to release the tension, and it is recommended to get back to the starting position very slowly and repeat.


Repetitions and sets:

Being a beginner, aim for 8–15 reps for 2 - 3 sets, subject to your physical condition.

Seated Resistance Band Row -Muscles Worked



Infraspinatus is located on your shoulder blade, and it involves both muscles and a series of movements that relate to the coordination of these muscles.


Latissimus Dorsi (Lats):

This large muscle is a chief mover during pull actions, and most of it covers your back.

Teres Major:

Connects your shoulder blade to your upper arm bone, which is responsible for upward arm extension, medial positioning, and internal rotation of the upper arm.

Teres Minor:

This muscle plays a part in tying your shoulder blade to your upper arm bone and thus rendering your joint with the upper arm stable and functioning well.


Lower and Middle Trapezius:

This group of muscles runs up and down on the shoulder blade and, at the same time, tilts it down and back during the rowing motion.



This major elbow flexor does its thing by bending your elbow to support the load you need to push.


Found in your upper and lateral parts of the forearm and responsible for grip strength.



8.      Landmine Row


It doesn't target just one muscle group, like most exercises, but rather hits them all! That's not even the coolest part—landmines create an arc motion that aligns perfectly with our body's natural biomechanics, making them a refreshing addition to any workout routine. Landmine Row is what you'd call a powerhouse in the gym. It's an effective way of building muscle mass and strength at the same time.


John Meadows, a renowned fitness guru, gets credit for introducing Landmine Row to the masses. Since this exercise can be incorporated into different workout plans, Meadows found it worth bringing into the spotlight owing to its ability to activate back muscles effectively.


Landmine Row instead of seat cable row could be a great way of adding intensity and variety to your workout. At the end of the barbell is the anchored Landmine Row, producing a plane for so many lifting angles that involve both vertical and horizontal movements. With the application of this aid, more natural and controllable movement is enabled, which may provide optimal muscle contractions. In addition, it also brings into play other muscles such as the back extensors, glutes, quadriceps, and hamstrings, working simultaneously to stabilise your body while working out. It gives an advantage over the seated row, as it is much better, more detailed and more complex.



How to do a Landmine Row?

Step-by-step guide: Landmine Row


1. Setup:

First of all, take the end of the barbell by holding the weight using the weight plate.

2. Position:

Keeping your feet hip-width apart is vital, as your chest should be aligned at a 90-degree angle to the barbell with yourself placed alongside it.

3. Grip:

Piece onto the barbell the heaviest load that you can handle.

4. Form:

With your torso, glutes, and kneecaps stable, inhale and bend forward.

5. Pull:

Lead the pull with the retraction of your shoulder blade next, and then push with your elbow.

6. Return:

As you slowly straighten your arm back to the original position, keep your form, drive the weight away, and move back towards the starting point.

7. Repeat:

Complete the recommended number of reps.


Repetitions and sets:

Being a beginner, aim for 6 –12 reps for 3 - 4 sets, subject to your physical condition.

Landmine Row-Muscles Worked


Latissimus Dorsi:

The biggest of the back's muscles.


Surrounded by a grassy lawn, this backyard shed was in the middle of the whole property.

Teres Major and Minor:

Little muscle thinning located on the back side of the shoulder. 

Erector Spinae:

It is a set of muscles that run along the sides of the spine.


One of the largest muscles, the almost 24-inch-long trapezoid muscle that starts at the clavicles and extends to shoulder blades, as well as the cervical spine (known as the C-spine).


The external rotator muscle is one of the four that constitute the surrounding musculature of the shoulder joint.


Rather, the focus in this workout is to continuously hold on to a flat back and your elbows by your body through the course of the trials. Get a great workout with the landing row and watch it impact your fitness workout.




9. TRX Suspension Trainer Row



Suspension Trainer Row (TRX), or TRX Row, is a specific exercise as it utilises your body weight and gravity as a resistance factor. Combined exercise involving several muscle groups at once allows one to save time by putting in more work for muscle building, which is beneficial for training regimens. What makes the TRX Row a well-known exercise is its applicability for protecting core stability, improving balance, and toughening up the endurance level of muscles.


The TRX Suspension Trainer Row, which was conceived by Randy Hetrick, a navy seal, in 1997, was the first to be brought into the fitness market. During this time, upon realising that there was no adequate training equipment that would give way to maintaining his fitness levels under unfavourable conditions, Hetrick discovered the SUSPENSION TRAINING SYSTEM, which now is witnessed as the considerate means for undertaking massive fitness training. Nowadays, it is the trendiest fitness tool and is in use by athletes and fitness enthusiasts from all over the planet.


The TRX Row is an alternative that can be very close to the Seated Cable Row. The TRX Row, on the other hand, will employ your system and gravity for the resistance because the Seated Cable Row usually relies on the machine. Secured this way, you can get a faster and more precise movement that may amplify muscle contractions. To say the least, the TRX offers more than just working the back muscles; it also engages the core muscles to stabilise your posture while tackling the drive. The encompasser of this is a whole-set barbell instead of the traditional and limited machines, making it an effective piece of equipment.


How to do TRX Suspension Trainer Row?

Step-by-step guide: TRX Suspension Trainer Row



Next, secure the suspension system and strap adjustment so that they are just below the knee.


Grab a hold of both devices, striving to balance them simultaneously.


Start by spreading your arms and making sure that your spine is natural.


Raise your torso until the handles are all touching your body. Change your posture if your shoulders are slouched or pulled back.


Slowly lower yourself down to the target by straightening your arms.


Do the number of reps as described in the instructions.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 2 - 3 sets, subject to your physical condition.


TRX Suspension Trainer Row- Muscles Worked


Latissimus Dorsi:

The widest back muscle group.


Rhomboids are situated in the centre position of the back.


This large muscle runs from the neck to the back of the spinal area.


The shoulder muscles.


The biceps are a muscle that lies in the anterior part of the arm near the elbow, ensuring the proper movement of the arm at the elbow and the shoulder level is not compromised.


The core muscular system plays an important role in the stability and control of the whole body.


The rule of thumb here is to always have a straight back, and your elbows should not follow your line of movement during the whole procedure. Have the best time during the workout when the suspension trainer on TRX will energise your fitness adventure journey.


10. Resistance Band Bent Over Row


The 'Resistance Band Bent Over Row is a version of the classic 'Bent Over Row'. This evolution of the training norms dates back to the refreshing fitness trends of the late 20th century. The veritable origin of this variation remains a mystery, and it has served as part of the resistance band workout for a few years now. Resistance band bent over row can be an effective alternative to seated cable row. It offers unique benefits: 


Motion Spectrum:

It provides a full range of movement, therefore helping to get better muscle, which probably results in better muscle engagement.


Progressive Intensity:

The resistance band's resistance can be straightforwardly regulated by varying the thickness of the band or changing the level of the tension.



How to do a Bent Over Row with Resistance Band?

Step-by-step guide: Bent Over Row with Resistance Band


Stand on the resistance band's middle section, feet hip-width apart.

Get grips of the rubber bands with an overhand grip.

Bend down at the hips, multiplying your knees, in order to keep your back straight and your core muscles engaged.

The band should move towards your chest, with your elbows close to your body.

When reaching the limits of the movement, press your shoulder blades together.

Start with a larger band around the wrist, with the other arm as a counterweight. Return to the starting position by releasing the band.

Repeat for an appropriate number of repetitions.

Repetitions and sets:

Being a beginner, aim for 10 –12 reps for 5 - 6 sets, subject to your physical condition.


Muscles work in Resistance Band Bent Over Row 


Latissimus Dorsi (Lats):

Large, V-shaped muscles in your back.

Trapezius (Traps):

These groups in the middle of the neck back are considered to be very important for shoulder and neck rotation. 


Straining from your back, these muscles facilitate the retraction of the shoulder blades. These are the main muscle groups involved in the upper body in the game of golf.

Erector Spinae:

The groups of muscles across your spine, which are these non-postural muscles, enable you to bend and twist.

Biceps brachii:

The muscles in your upper arm, called biceps, pull your arm up.



Seated Cable Row Alternative – Dumbbell


1. Bent Over Dumbbell Row (Two- Armed)


The Bent Over Dumbbell Row is an old exercise, but it is one of the best for targeting the upper body, especially the back. In fact, it is a multi-joint, free-weight exercise that greatly targets a wide range of muscles on the posterior part of the upper body. It is an exercise that can be performed correctly with a hip hinge, a flat back, and cores engaged, while also requiring good technique for rowing. Hold a dumbbell in each hand. Bend over a 45-degree angle. Now pull your dumbbells up towards the chest. The wrists do not move throughout the movement.

Bent over dumbbell row, also known as bent-over row, is an exercise in weight training that mainly targets several muscles in the back. Although it is hard to trace the exact origin and the first discoverer of this exercise, it has been a staple for so many years in bodybuilding and power lifting.

The bent over dumbbel row can be a strong substitute for the Seated Cable Row due to it similarly working the same muscle groups but with more range of motion. The dumbbell row requires more core stabilisation since you are in the bent-over position, thus making the activity more effective in attaining overall strength. The use of dumbbells also ensures that the stronger arm cannot compensate for the weaker arm because of fatigue and that the load will be felt independently on each arm.


How to do a Two-Armed Bent Over Dumbbell Row?

Step-by-step Guide: Two-Armed Bent Over Dumbbell Row


Get Ready:

Stand up straight with your feet apart, about the width of your shoulders. Hold a weight in each hand, with your hands facing each other.


Lean forward:

Lean your body forward until it is almost parallel to the ground, like a table. Keep your back straight. Raise your eyes to find a spot on the floor, followed by placing your gaze on a spot about a foot in front of you.


Raise the weights:

Breathe in deeply, fix your abdominal muscles, and pull the weights sideways along the close of your chest when you are exhaling. Do not change your wrists’ position.


Lower the weights:

Gently lower the weights while inhaling. Maintain a straight or slightly rounded back as you bring them down completely. Direct your hips towards the wall, engage your core, and keep your legs still.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 3 - 4 sets, subject to your physical condition.


Two-Armed Bent Over Dumbbell Row - Muscles Worked



The exercise rotates around the dumbbell row, which points to the latissimus dorsi, rhomboids, and middle of the trapezius muscles. Moreover, as a compound movement that involves the upper body, not only the lower, as in the case of isolated exercises, involved movements use the muscles in the neck, shoulders, and arms like the trapezius, posterior deltoids, and biceps. However, again, this workout also engages muscles like the infraspinatus, teres minor pectoralis, and brachialis. To sum up, the Bent Over Dumbbell Row is an efficient workout that helps build and fortify the muscles in the back. Its capability to work on muscle groups and cater to fitness levels makes it a valuable inclusion in any workout routine.


2. Alternating Dumbbell Row


This exercise is performed on one side of the body independently, and it can help correct muscle imbalances and enhance overall strength. It generally targets the upper back, biceps, and forearms. Involving a rowing movement with dumbbells changing extremities, this exercise also involves the bent-over position. This position engages the core and lumbar muscles to improve stability. However, like other strength exercises, the alternating dumbbell row most likely changed over time. Trainers and athletes worked to develop this and other exercises to improve their form, muscle engagement, and muscle size.


This exercise serves as an effective alternative to the seated cable row. While both exercises target similar muscle groups, alternating dumbbell rows offer the following additional benefits:



Weight change and motion expansion are the paramount points of weight bearing exercise.



It is all about simple technique, thus the field of fitness training is opened by the plethora of people.


How to do an Alternating Dumbbell Row?

Step-by-step Guide: Alternating Dumbbell Row


Sticking to this shoulder-width stance with a pair of dumbbells in both hands and with your knees slightly bent is recommended.

Bring your hips close to your knee and bend your torso until it approaches parallel to the ground. Your hands will hang vertically in the same line as your arms.

Squeeze your shoulder blades towards your spine and bring one dumbbell to the outdated torse, making one elbow joint.

Reduce the heavy weight and swap it with the other hand.

Subsequently, the arms cross, their positions are alternated, and the rowing is repeated.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 3 - 4 sets, subject to your physical condition.



Alternating Dumbbell Row -Muscles Worked

Back Muscles:

Back muscles including the rhomboids, latissimus dorsi and trapezius.

Arm Muscles:

Including the biceps and forearms.

Core Muscles:

Including the abs and obliques.


Generally, alternating dumbbell rowing is a multi functional and compound exercise for strengthening your upper body parts and overcoming unilateral flaws – the exercises are beneficial for gaining strength and for increasing the degree of the dominance of both hemispheres. Whether you are a fresher or an experienced lifter, this exercise can well be your winner in your workout regime.



3. Prone Incline Dumbbell Row

Prone Incline Dumbbell Row is a very effective workout, mainly on the back. This kind of approach helps train the back muscles, exposing them to favourable workouts that promote big muscle gains. We don't know, as such, which person made the Prone Incline Dumbbell Row start and when. Athletes and fitness fans alike have been using this exercise for the purpose of influencing upper and posterior muscle strength for the long term. It needs to be added that this is associated with the bodybuilding coach well-known by his nickname "Mountain Dog." Prone Incline Dumbbell Row can be used as a substitute for seated cable row exercise. Firstly, it improves the function of the trunk muscles when they bend from side to side while swimming. Moreover, we can allow more movement and work the back muscles better. Likewise, employing dumbbells allows you to exercise one side at a time. As a consequence, you can fix the muscle imbalances, making your body symmetrical.


Speciality of Prone Incline Dumbbell Row:


The Prone Incline Dumbbell Row has some functions and muscles targeted, depending on how the exercise is done. And then, you begin this exercise on an incline bench, and, after facing down, you will be able to practice both regained mobility and focus more on your lower back muscles. The workout refers to lifting weights up towards your chest, thus working on the backs (lats), traps, rhomboids, shoulders and biceps.  


How to do a Prone Incline Dumbbell Row?

Step-by-step guide: Prone Incline Dumbbell Row



Place a bench at roughly 45 degrees. Heat yourself up and let your torso feel it. 

Engage your lat muscles by sliding your shoulder blades back and holding the dumbbells  [either neutral grip, supinated grip or pronated grip]. 

Engage the arms by pulling the dumbbells to your stomach with your elbows above the level of your hands, and now try to squeeze the back muscles.

Slowly return the dumbbells to the ground, straighten out your arms, and move them downward along the floor. 

Do it for the number of repetitions and sets you want, speeding up the movement while also connecting your mind to the muscle. Don't commit frequent errors such as not making an even stretch, using too much weight, and thinking only about physical connections, not mental connections. 

Repetitions and sets:

Being a beginner, aim for 8–10 reps for 2-4 sets, subject to your physical condition.



Prone Incline Dumbbell Row- Muscles Worked


The Prone Incline Dumbbell Row, more or less, works on the lats, traps, shoulders, and rhomboids to some extent, and the biceps too. Besides, it galvanises the chest, triceps, and rear deltoid too. Furthermore, the abdominal obliques, erector spinae, gluteus maximus, quadriceps femoris group, hamstrings group, and gastrocnemius/ soleus complex play a vital role in stability. Overall, the prone-incline dumbbell row exploits the major muscle group of the upper body. Beginners and seasoned lifters can both benefit from incorporating this exercise into their workout routines and will most probably experience gains in muscle mass and an increase in fitness.  



4. Dumbbell Seal Row


The workout called Dumbbell Seal Row serves the purpose of continuing the strengthening of the upper back muscles. It's the row, as you know from the barbell, but in a different composition. That means that you are doing it straight and on a flat bench, like lying face-down. It helps those who have been using the rowing machine or the lat pulldown but still fail to see the results. Some experts say it might have come from the tough training of the Navy SEALs. Dumbbell Seal Row will give you a lean-back pose and enhance your flexibility. What's more, it is also the safest option for guys with shoulder ailment or bicep issues because the pressure put on these areas is greatly reduced with it.


It is possible that this exercise will become a replacement for the seated cable row. This targets the same muscles but addresses the most common problems: lower back pain and momentum cheating, which the seated cable row suffers from.




How to do a Dumbbell Seal Row?

Step-by-step guide: Dumbbell Seal Row


Start the exercise lying face-down on a flat bench, holding a dumbbell in each hand, with your almost straightened arms down and your palms cupped.

Lift the dumbbells vertically until your upper arms are parallel to the floor.

Hold this position for one moment, then slowly lower your dumbbells.

Repetitions and sets:

Being a beginner, aim for 8–12 reps for 3- 5 sets, subject to your physical condition.

Dumbbell Seal Row- Muscles Worked



Unlike other rows, the position of the Dumbbell Seal Row primarily targets Latissimus Dorsi (lats), Trapezius, and Rear Deltoids; it also works on the biceps, forearm flexors, and rotator cuffs.



Final Thought and Conclusion:


To sum it up, the alternation of seated cable rows offers almost the same benefits as those offered by seated cable rows. By using the given 10 creative alternatives and 4 inventive dumbbell alternatives, you can give shape to a more robust, durable back while also ensuring a more diverse, entertaining, and motivating training experience. Allow the exercising variety to be the guiding force; drive yourself to experiment and rediscover the realms of strength and durability as part of the optimal journey towards fitness. You can also opt for different types of pull-ups for the same fitness goals, considering the benefits of various pull-up variations.


Salute to our fitness warriors!


R. Dey;


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Neutral Grip Pull Up - Muscles Worked

Readers guide- seated cable row alternative
Readers guide- seated cable row alternative
Seated Cable Row
Seated Cable Row
Underhand Barbell Row
Underhand Barbell Row
Pendlay Row
Pendlay Row
Bent Over Dumbbell Row
Bent Over Dumbbell Row
Single Arm Dumbbell Row
Single Arm Dumbbell Row
Chest-Supported Row
Chest-Supported Row
Renegade Row
Renegade Row
Seated Resistance Band Row
Seated Resistance Band Row
Landmine Row
Landmine Row
TRX Suspension Trainer Row
TRX Suspension Trainer Row
Resistance Band Bent Over Row
Resistance Band Bent Over Row
Two-Armed Bent Over Dumbbell Row
Two-Armed Bent Over Dumbbell Row
Alternating Dumbbell Row
Alternating Dumbbell Row
Dumbbell Seal Row
Dumbbell Seal Row