There’s a reason you can’t spell grow without ‘row.’ If you want to build a powerful, well-rounded back, you need to be doing rowing exercises. Pendlay rows are popular among powerlifting athletes and bodybuilders alike. They generate maximum power and strength in your back and lats.

But for some lifters, Pendlay rows are a source of frustration and discomfort. Pendlay rows are an advanced exercise requiring excellent hamstring mobility and strong spinal erectors. They can also be challenging to learn and require high technical skills to perform safely. Fortunately, there are plenty of exercises that can serve the same purpose. Here is our list of the 9 best exercise alternatives to Pendlay rows for a bigger, stronger back. 

The incline bench press is a classic bodybuilding exercise that builds size and strength in your upper chest muscles. Bench pressing on an incline bench emphasizes the clavicular head of the pectoralis major, the largest muscle in your chest. Building a fuller, rounder upper chest creates an impressive upper body physique. But not everyone has access to the equipment needed for incline bench presses, while others simply don’t enjoy the movement. Here is our list of the best alternative exercises to incline bench presses to build upper body strength and a bigger, fuller upper chest.

Do you want to build strong, chiseled abs that look amazing and keep your core strong and stable? Then you should be incorporating anti-rotational core exercises like the Pallof press into your training split. Pallof presses involve stabilizing a stretched resistance band or cable while pressing it out from your chest. The force of the cable or band will pull your torso forward, forcing your abdominals to work to keep you stationary. 

If you want to build a better core, Pallof presses are just one way of achieving your goal. Here is our list of the best alternatives to the Pallof press to build the six-pack of your dreams.

One thing that unites most gym goers is a desire for thicker, stronger upper arms. We all know that bicep curls are a great way to grow bigger arms, but which curl variety should you choose? 

One popular variation is the hammer curl which is performed with a neutral grip and emphasizes the brachialis and biceps brachii long head in your upper arm. Hammer curls are most often done using dumbbells, but you can also use cable machines, resistance bands, kettlebells, or weight plates. 

Hammer curls are a great option, but there are many benefits to varying your exercise selection to target your muscles from multiple angles and with different types of equipment. Here is our list of the best hammer curl alternatives to keep your workouts fresh and build bigger, stronger upper arms.

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. 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.