The 9 Best Seated Cable Row Alternatives (2023)

If you want a stronger back, better posture, and more spinal stability, rowing exercises are a necessity. Rows are a fantastic way to work your lats, rhomboids, and biceps. The seated cable row (or cable row for short) is the most common and popular rowing variation. It is beginner-friendly, and offers a variety of grips to target your upper back muscles from different angles. 

Unfortunately, not everyone has access to a cable machine or a seated row station (even though the cable machine is a great machine for the back).

Whether you train from home, the cable station is always taken at your gym, or you want some new exercise options, here is our list of the best alternatives to cable rows.

The 9 Best Cable Row Alternatives

1. Dumbbell Bent-Over Rows
2. T-Bar Rows
3. Seal Rows
4. Inverted Bodyweight Rows
5. Meadows Rows
6. Pendlay Rows
7. Underhand (Supine) Barbell Rows
8. Seated Resistance Band Rows
9. Incline Prone Dumbbell Rows

1. Dumbbell Bent-Over Rows

When to Perform Dumbbell Bent-Over Rows

Dumbbell rows are a great free-weight alternative to the seated cable row. They train the muscles unilaterally, helping to improve muscular imbalances. Bent-over dumbbell rows target the same muscle groups as a seated row and can be done anywhere you have access to a dumbbell and a bench. 

How to Perform Dumbbell Bent-Over Rows

1. Stand beside a bench and hold a dumbbell in your left hand with a neutral grip (palm facing towards your body).
2. Place your right knee on the bench directly under your right hip and your left foot firmly planted on the ground for support.
3. Place your right palm on the bench under your right shoulder. Tuck your chin and look straight down to keep a neutral spine.
4. Breathe in and engage your abdominals. Keep your shoulders pulled back.
5. Exhale. Squeeze the rear delt to pull the dumbbell up, so your elbow travels behind your torso.
6. Stop when the dumbbell reaches the side of your ribcage. Keep your elbow close to your body. Don’t let the elbow flare out.
7. Pause at the point of maximum muscle contraction before slowly lowering the dumbbell back to the ground.
8. Repeat for the desired number of reps and then switch sides.
9. Perform an even number of sets per arm.

For other rear delt exercises, check out our guide on the best rear delt exercises.

This video provides a helpful visual guide for performing bent-over dumbbell rows.

How To: Dumbbell Bent-Over Row (Single-Arm)

Tips for Dumbbell Bent-Over Rows

Start with your weaker arm and match the work on your more dominant arm to address muscular imbalances. Move through the full range of motion and keep your torso stable to eliminate any momentum. Slow down your reps, especially in the eccentric (lowering) phase, to get more time under tension and build strict strength.

2. T-Bar Rows

When to Perform T-Bar Rows

T-Bar rows are a great substitute for cable rows. T-Bar rows load the weight directly under your center of gravity, placing less strain on the lower lumbar spine and requiring less core strength than other rowing exercises. T-Bar rows are a great choice for lifters wanting to isolate their back and lats. T-Bar rows can be done on a specific T-Bar row machine or with a barbell and landmine attachment.

How to Perform T-Bar Rows

1. Lie face down on a T-Bar rowing station, so the pad supports your sternum.
2. Grasp the handles using your preferred grip (neutral or pronated) and brace your abdominals and legs for support.
3. Tuck your chin and keep a neutral spine throughout the exercise.
4. Squeeze your lats and retract your shoulder blades. 
5. Pull your elbows behind your torso to pull the weight towards you.
6. Pause when your elbows pass your midline.
7. Slowly extend your elbows to return the weight to its starting position.
8. Repeat for the desired number of sets and reps.

For a visual aid, check out this video from Luke Hoffman.

Tips for T-Bar Rows

Keep your shoulders pulled down and back throughout the exercise to avoid engaging your traps and rhomboids. Actively retracting your shoulder blades protects your shoulder joint and ensures you target the correct muscle groups. Lead with your elbows and keep your wrists in line with your forearms. You can also do this exercise with a landmine and a barbell using a T-Bar handle.

Related: T-Bar Row Benefits and Muscles Worked

3. Seal Rows

When to Perform Seal Rows

Seal rows with free weights are a great substitute for the seated cable row. Seal rows involve lying face down on a bench while you pull a barbell towards your torso. The support of the bench eliminates tension in the lower back and emphasizes your upper back muscles, similarly to the cable row. 

How to Perform Seal Rows

1. Lie face down on a flat bench with a loaded barbell underneath your shoulders.
2. Tuck your chin and brace your abdominals to stabilize your torso.
3. Grab the bar with an overhand grip and your hands about shoulder-width apart.
4. Breathe in to brace your entire body.
5. Exhale. Squeeze your shoulder blades together to row the barbell into your chest.
6. Pause when the barbell is almost touching the underside of the bench.
7. Slowly extend your arms to return the barbell to the ground.
8. Repeat for the desired number of sets and reps.

Check out this video from The Strength House for a visual guide to performing the seal row.

TheStrengthHouse.com - Barbell Seal Rows

Tips for Seal Rows

Seal rows are great for eliminating momentum and building strict strength in your upper back. Choose a weight that you can lift through a full range of motion to fully stretch and contract the muscles in your upper posterior chain.

4. Inverted Bodyweight Rows

When to Perform Inverted Bodyweight Rows

Inverted bodyweight rows are a great alternative to bent-over barbell rows that require no equipment. You can perform inverted bodyweight rows anywhere with a stable horizontal bar. Pulling your body weight against gravity strengthens your lats and back muscles. Inverted bodyweight rows also help improve your body awareness and grip strength.

How to Perform Inverted Bodyweight Rows

1. Set up a barbell in a squat rack or smith machine. If you have access to J hooks, use these as they are more stable. Otherwise, load the barbell with a moderate weight to provide a heavier anchor.
2. Select the height you want for the exercise. The higher the bar from the ground, the easier the movement will be.
3. Position your body underneath the bar, so your nipples align with the barbell.
4. Grip the bar with an overhand grip. Position your hands about an inch wider than shoulder-width distance.
5. Brace your entire body to keep a rigid torso. Maintain some tension in the legs for added stability.
6. Keep your chin tucked and gaze straight up.
7. Squeeze your lats and rear delts to pull your body towards the bar.
8. Hold at the top. Slowly lower yourself to return to the starting position.
9. Repeat for the desired number of sets and reps.

Check out this video from Scott Herman Fitness for a visual guide to performing the inverted bodyweight row.

How To: Smith Machine- Inverted Row

Tips for Inverted Bodyweight Rows

Inverted rows can be made easier or harder, depending on your setup. Having your body more horizontal (parallel to the ground) will make the exercise more difficult. Being more upright (raising the bar higher off the ground) will make it easier. Experiment with different tempos or add a pause mid-rep to address areas of weakness or sticking points.

5. Meadows Rows

When to Perform Meadows Rows

Named after IFBB bodybuilder John Meadows, the Meadows row is a unilateral horizontal rowing exercise that uses a landmine barbell device. The landmine Meadows row involves gripping the thicker end of a barbell and rowing one arm at a time. Meadows rows place less stress on the shoulder joint than some other rowing variations while giving your back, delts, lats, and biceps a great workout.

How to Perform Meadows Rows

1. Stand perpendicular to a loaded barbell with a landmine attachment. Stagger your stance for a wider center of gravity and more stability. 
2. Hinge your torso forward and grip the thick end of the barbell with a pronated grip. 
3. Rest your non-working arm on your hip.
4. Retract your shoulder blade and drive your working elbow behind your torso to row the weight towards you.
5. Pause when your elbow is at or just behind your midline.
6. Slowly release the barbell to the ground.
7. Repeat for the desired number of reps on your first side. 
8. Switch sides and match the work on your opposite arm.

For a visual guide to performing the Meadows row, here’s a useful video from John Rusin.

Meadows Row

Tips for Meadows Rows

Start on your weaker side and match the effort with your dominant arm to even out muscular imbalances. If you don’t have access to a landmine device, you can place a barbell in the corner of a room and use towels or mats to avoid damaging your walls. If you struggle to grip the end of the barbell, use lifting straps to secure it in place.

6. Pendlay Rows

When to Perform Pendlay Rows

Pendlay rows are a more advanced alternative to the seated cable row. Pendlay rows have an impressive ability to improve strength and size in your back, lats and core. Pendlay rows require more core strength and spinal stability because they don’t provide support for your torso. Pendlay rows are usually performed as a strength and power exercise, using heavier weights and lower reps.

How to Perform Pendlay Rows

1. Stand with your loaded barbell in front of you on the floor. Your feet should be about hip-width apart and placed directly under the bar. 
2. Micro-bend your knees and hinge at the waist, pushing your hips back so that your back is flat and parallel to the floor. 
3. Reach down to hold the barbell with an overhand grip. Your hands should be just wider than your shoulder width. 
4. Engage your core and brace your back and shoulders to take excess slack out of the bar. Keep your shoulders pulled back throughout. 
5. Pull the barbell towards your torso with explosive force. Hinge at the elbows and drive them behind you as you lift the bar to your chest.
6. Keeping the core activated and the back braced, release the barbell to the ground. 
7. Reset and repeat for each repetition.

Here is a useful video from Scott Herman Fitness showing the correct form for a Pendlay row and how to avoid some common mistakes.

How To: Pendlay Row | 3 GOLDEN RULES (EXPLOSIVE BACK GROWTH!)

Tips for Pendlay Rows

Pendlay rows are best executed using explosive power, so avoid using momentum to ‘bounce’ the bar off the ground between reps. Ensure the bar comes to a complete stop after each rep. Maintain a micro-bend in your knees and keep a neutral spine throughout the exercise.

7. Underhand (Supine) Barbell Rows

When to Perform Underhand (Supine) Barbell Rows

Underhand barbell rows target your lats, rhomboids, traps, and biceps, similarly to a cable row. Underhand barbell rows are more difficult because your glutes, hamstrings, core, and spinal erectors have to work to stabilize your posture. Underhand barbell rows are a good choice for intermediate to advanced lifters wanting an effective free weights alternative to cable rows.

How to Perform Underhand (Supine) Barbell Rows

1. Stand with your feet hip-width apart with a loaded barbell in your hands. Your hands should be about shoulder-width with your palms facing up.
2. Pull your shoulders back and down. Hinge your hips back and lean forward until your back is tilted at about 45 degrees. Hold the bar close to the body throughout the exercise and keep your core activated.  
3. Squeeze your shoulder blades together and pull the barbell up towards your trunk. Avoid swinging or rocking your back to create momentum. Tuck your elbows in; don’t let them flare out.  
4. Keep your core braced and slowly release the barbell to the starting position. 
5. Repeat for the desired number of repetitions before lowering the barbell to the ground. 

For a visual aid, check out this useful video from RPI strength demonstrating the proper technique for a supinated barbell row.

Supine Grip Bent Over Barbell Row

Tips for Performing Underhand (Supine) Barbell Rows

Keep your torso tilted forward throughout the exercise to maintain a horizontal pulling motion. Many lifters start to stand up straight as they fatigue, which changes the movement pattern and makes it a less effective exercise for the back and biceps.

8. Seated Resistance Band Rows

When to Perform Seated Resistance Band Rows

Seated resistance band rows are the closest alternative to seated cable rows. The only difference is you switch a cable machine for a long loop resistance band. Using resistance bands is great for strengthening your upper back under constant tension. If resistance bands provide less resistance than you would normally use, increase your reps and slow down the eccentric phase to engage more muscle fibers. 

How to Perform Seated Resistance Band Rows

1. Secure a resistance band to a sturdy, stationary vertical pole.
2. Sit upright with your legs extended in front of you. You can keep a slight bend in your knees, especially if you struggle to sit upright with straight legs.
3. Grab the end of the band closest to you with both hands. Hold the band in front of you with straight arms and your hands spaced at about shoulder width.
4. Brace your core and tuck your chin to maintain a neutral spine.
5. Squeeze your upper back to drive your elbows behind your torso and pull the band towards you.
6. Pause when your elbows travel just past your ribcage. 
7. Slowly extend the arms to release the band until you feel a stretch in your lats and upper back.
8. Repeat for the desired number of sets and reps.

Check out this useful video from OPEX Exercise Library for a visual guide to performing seated resistance band rows.

Seated Banded Row - OPEX Exercise Library

Tips for Performing Seated Resistance Band Rows

Resistance bands provide more tension the further they stretch. If you want more of a challenge, sit further away from the resistance band anchor. Slow down the eccentric phase of the row as much as possible to get more time under tension. If you can’t find a suitable anchor, wrap the end of the band around your feet.

9. Incline Prone Dumbbell Rows

When to Perform Incline Prone Dumbbell Rows

Incline prone dumbbell rows are a free weights alternative to a cable row. They use a bench to support your chest and isolate your lats and upper back muscles. Prone dumbbell rows can be done with a variety of inclines to target your posterior chain from different angles. 

How to Perform Incline Prone Dumbbell Rows

1. Lie face down on a bench set to an incline of 30-45 degrees. Your sternum should rest along the top of the bench.
2. Grab two dumbbells with a neutral grip (palms face each other). Let your arms hang straight down.
3. Tuck your chin and brace your abdominals to maintain a neutral spine. Dig into your feet for stability.
4. Squeeze your shoulder blades together to row the dumbbells towards your ribcage.
5. Pause when the dumbbells are by your sides, and your elbows are behind your torso.
6. Slowly extend your arms to return the dumbbells to the ground.
7. Repeat for the desired number of sets and reps.

Here’s a useful video from Functional Bodybuilding demonstrating the correct form for incline bench prone dumbbell rows.

Incline Bench Dumbbell Prone Row

Tips for Incline Prone Dumbbell Rows

Keep your chin tucked throughout this exercise to protect your spine. Some lifters will want to jut their chin forward as they pull the dumbbells toward their body. Keep your spine neutral throughout the exercise and use only your lats and upper back muscles to move the weight.

Reasons to Choose a Cable Row Alternative

Cable rows are a great exercise for beginners and experienced lifters alike. Whether you can’t consistently access a cable machine or cable seated row station, you prefer training with free weights, or want some variety in your exercise selection, there are plenty of alternatives. Effective cable row alternative exercises target the same muscle groups and involve scapula protraction and retraction. 

Muscles Worked by Cable Rows

Cable rows are a compound exercise that primarily targets the posterior muscles of your torso. 

• Primary muscles used: Latissimus Dorsi, Trapezius (Traps), Rear Deltoids.
• Secondary muscles used: Biceps Brachii, Brachioradialis and Brachialis (Forearm Flexors), Infraspinatus (Rotator Cuff), Rhomboids, Abdominals, Teres Major/Minor.

FAQs

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.