A good seated cable row alternative should target the upper back and biceps, allowing for bilateral training of both sides simultaneously.
Powerlifters, athletes seeking enhanced core and spinal stability, and individuals facing crowded gyms or lacking cable machines can use one or more of these alternatives to get a great workout.
Here are the best seated cable row alternatives:
| Barbell | Dumbbell | Machines | Bands or Suspension Trainers |
|---|---|---|---|
| 1. Underhand Barbell Row | 5. Bent Over Dumbbell Row | 9. Chest-Supported Row Machine | 13. Seated Resistance Band Row |
| 2. Pendlay Row | 6. Alternating Dumbbell Row | 10. Iso-Lateral Chest-Supported Row | 14. TRX Suspension Trainer Reverse Row |
| 3. Barbell Seal Row | 7. Incline Prone Dumbbell Row | 11. Machine T-Bar Row | 15. Bent Over Resistance Band Row |
| 4. Landmine Row | 8. Dumbbell Seal Row | 12. Smith Machine Reverse Row |
I will break down these seated cable row alternative exercises based on different pieces of equipment: barbells, dumbbells, machines, and bands or suspension trainers.
Regardless of the equipment you can access, you can find a substitute exercise with this definitive list of the 15 best-seated cable row alternatives.
In this article, I’ll discuss what makes a good seated row machine alternative, how to substitute an alternative exercise, what the best alternative exercises are, and how to perform them.
If you’re a powerlifter wondering how to train your back, check out How Do Powerlifters Train Back (3 Must-Do Workouts).
Table of Contents
Barbell Seated Cable Row Alternatives
- Underhand Barbell Row
- Pendlay Row
- Barbell Seal Row
- Landmine Row
1. Underhand Barbell Row
The underhand barbell row is an advanced cable seated row alternative that uses a barbell. It’s an advanced alternative because additional demands on your mid to lower back, glutes, and legs help stabilize your posture during execution.
Primary muscles used: Lats, rear delts, biceps
How To Do It
- Stand up while holding a barbell with an underhand grip (palms facing forward).
- Hinge through your hips until your back is between 30 to 45 degrees, keeping a soft bend in your knees and your shins vertical.
- With your back flat and arms extended, let the bar hover above your foot with your head in line with your body.
- Row the barbell towards your abs and bring your elbows as far back behind you as possible.
- Slowly return the barbell to the start position without touching the ground.
- Repeat for desired repetitions.
- To get the full range of motion, ensure your arms are fully extended at the starting position, and pull the bar into your abs at the top position.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: To prevent cheating with momentum during this exercise, keep the barbell over your mid-foot and stand near a wall without leaning back for stability and feedback if you move too much.
Related Article: 10 Best Cable Back Workouts And Exercises For Muscle Mass
2. Pendlay Row
The Pendlay row is similar to the underhand barbell row and is also an advanced seated low cable row alternative that uses a barbell. It was named after weightlifting coach Glenn Pendlay and was invented to increase upper back strength for athletes.
A Pendlay row and an underhand barbell row differ in the posture and grip used during execution.
Primary Muscles Used: Lats, traps, rhomboids
How To Do It
- Start with a barbell above the middle of your foot.
- Keeping your shins vertical, bend through your hips and knees until your torso is parallel to the floor.
- Hold onto the barbell with an overhand grip (palms facing away from you) at roughly a shoulder-width grip.
- Explosively row the barbell to your lower chest level while keeping your posture as stationary as possible.
- Return the barbell down to the floor in the original position above mid-foot, then repeat for the desired number of repetitions.
- The bar should always begin on the floor and reach your abs with the row to reach full range of motion.
Sets & Rep Range: 3-5 sets & 4-8 reps
Pro Tip: The Pendlay row was originally intended for strength and power, but for muscle building, use a slower tempo with a 2-second row and 4-second lowering phase.
Curious about the differences between the Pendlay row and the barbell row? Check out Pendlay Row vs Barbell Row: Differences, Pros, Cons.
3. Barbell Seal Row
The barbell seal row is also known as a prone row. It uses a station called a prone row bench, seal row bench, and barbell. You can use a regular barbell or a specialist seal row bar with handles. It is a good seated cable row substitute to isolate your back and bicep muscles.
Primary Muscles Used: Lats, traps, rear delts
How To Do It
- Load up the desired weight on the barbell and set the height of the machine so you can just about reach the barbell when you are on the prone row bench.
- Lie face down on a prone row bench, bring the barbell out of the rack, and let it hang below your shoulders with a shoulder-width grip.
- Take a deep breath in, then breathe out as you row the barbell towards the middle of your torso while keeping your forearms vertical.
- Slowly return the barbell back to a dead hang and inhale as you lower it.
- Repeat for the desired number of reps.
- Your range of motion will be dependent on the size of the bench. Always pull into the bottom of the bench and extend your arms at the bottom position.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tips: Going too heavy can lead to cheating on reps; signs include not reaching the bench's underside and incomplete arm lockout. To address this, use rest-pause—a brief pause during the set (around 10-20 seconds) to recover and maintain quality reps.
4. Landmine Row
The landmine row is also often called a T-bar row. It uses a barbell that is either anchored into the corner of a room or inserted into a landmine post. The exercise also uses a V-grip handle attachment normally used in lat pulldown machines. However, there are also specific landmine row handles.
The landmine row recruits additional muscles, including the back extensors, the glutes, the quads, and the hamstrings, to stabilize your posture during the exercise. This makes it an advanced alternative exercise to the seated row.
Primary Muscles Used: Lats, rear delts, rhomboids
How To Do It
- Set up a landmine by the corner of a room or on a landmine post.
- Load up the landmine with the desired load and hold the V-grip handle under the barbell by the barbell sleeve. The handle should be between you and the plates.
- Straddling the barbell, stand at roughly two-thirds of the length of the bar away from where it is anchored, and hold onto the V-grip handle.
- Bend at the hips and knees until your back is parallel to the floor. Ensure your back is flat and your head is in line with your spine.
- Take a deep breath, then exhale as you row the barbell up towards your chest, keeping the elbows tucked close to your body and shoulder blades pinched back.
- Slowly lower the weight until your arms are extended (but not fully locked out), and inhale as you lower it.
- Repeat for the desired number of repetitions.
- Much like the Pendlay Row, the range of motion will depend on your ability to maintain a hinged position during the movement. The more you can hinge, the more range of motion you will get during the landmine row.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: Limiting range of motion by using large weight plates is a common mistake in landmine rows. To avoid this, opt for smaller plates, like 25lb or 10kg, which allow for a fuller range of motion.
Dumbbell Seated Cable Row Alternatives
- Bent Over Dumbbell Row
- Alternating Dumbbell Row
- Incline Prone Dumbbell Row
- Dumbbell Seal Row
5. Bent Over Dumbbell Row
The bent-over dumbbell row is another advanced alternative to the seated row and uses dumbbells during execution.
The advantage of the bent-over dumbbell row is that using the dumbbells means the stronger arm cannot assist the weaker arm when you fatigue. The load is felt independently on each arm. This is useful if you want to balance out each arm's strength and muscle mass.
Primary Muscles Used: Lats, rear delts, rhomboids
How To Do It
- Stand up with a pair of dumbbells held in both hands with palms facing each other.
- With a soft bend in your knee and your shin vertical, hinge through your hips until your back is at a 30- to 45-degree angle.
- Keeping your back flat, let the dumbbells hover above your foot with your head in line with your body, and let the weights hang straight down.
- Row the dumbbells towards the side of your core and bring your elbows as far back behind you as possible while pinching your shoulder blades back.
- Slowly return the dumbbells back down towards the start position.
- Repeat for desired repetitions.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: If you want to focus more on the lats, keep your elbows tucked close to your abdomen. If you want to focus more on the upper back, flare your elbows out more with your upper arm at 45 degrees to your torso.
Wondering if you should be doing more to train your upper back? Get our expert opinion in
6. Alternating Dumbbell Row
The alternating dumbbell row is another advanced seated row alternative that’s similar to the bent over dumbbell row. The difference is you alternate between one arm and the other during the set. The advantage of this is that you can focus on good technique and range of motion on each arm one at a time.
Primary Muscles Used: Lats, rear delts, rhomboids
How To Do It
- Stand up with a pair of dumbbells held in both hands with palms facing each other.
- Hinge through your hips until your back is at a 30- to 45-degree angle, keeping a soft bend in your knees and your shins vertical.
- With a flat back, let the dumbbells hover above your foot with your head in line with your body and keep your arms extended.
- Row one dumbbell towards the side of your core, bringing your elbow as far back behind you as possible while squeezing the shoulder blade on the working side.
- Slowly return the dumbbell back down towards the start position.
- Repeat the same rowing action with the dumbbell on the other arm.
- Repeat for desired repetitions.
- Similar to the bent-over dumbbell row, your hands should finish directly to the side of your core for a full range of motion. Ensure the stationary arm is getting a full stretch at the bottom to get as much motion on each row as possible.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: To increase time under tension, hold the elbow of your resting arm by the side of your torso so you are actively engaging the back and bicep muscles on the non-working side as you alternate arms.
7. Incline Prone Dumbbell Row
The incline-prone dumbbell row is a free-weight alternative to the iso-lateral chest-supported row that uses a free-weight bench and dumbbells. It’s a similar alternative to the seated row but allows adjusting the exercise to target different parts of your back.
Primary Muscles Used: Lats, rear delts, rhomboids
How To Do It
- Set up a free weight bench at an incline of 30 to 45 degrees.
- Lie down on the bench with your chest on the pad and head above the top of the bench.
- Hold onto a pair of dumbbells and allow your arms to hang straight down.
- Take a deep breath in, row the dumbbells towards the side of your core, and bring your elbows as far back behind you as possible while pinching your shoulder blades back.
- Slowly return the dumbbells down towards the start position.
- Repeat for desired repetitions.
- A good trick to know you are getting full range of motion is to have your hands brush against the side of the bench at the top position.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: Adjust the bench incline and elbow position to target specific back muscles. Increase incline for upper traps, decrease for lats, and flare elbows for rear deltoids.
Looking for more dumbbell exercises that target the lats? Check out the Best Lat Exercises With Dumbbells.
8. Dumbbell Seal Row
My favorite alternative for seated cable rows with dumbbells is the seal row. The dumbbell seal row or prone row uses dumbbells as an alternative to a barbell on a seal row bench. The movement and how you hold on to the dumbbells replicate the seated row and make it a good alternative.
Primary Muscles Used: Lats, traps, rear delts
How To Do It
- Set the height so that you can just about reach the dumbbells when you are on the prone row bench.
- Lie face down on a prone row bench and hold a pair of dumbbells with your arms extended and your palms facing each other.
- Take a deep breath in and exhale as you row the dumbbells back towards your sides while keeping your elbows tucked close to your body.
- Slowly return the dumbbells back to a dead hang and inhale as you lower them.
- Repeat for the desired number of reps.
- The range of motion for dumbbell seal rows is a bit more than with the barbell because you will not be restricted by the bar hitting the underside of the bench. Full stretch at the bottom to having your hands directly to the side of your core will hit the full range of motion.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: You can start in an overhand grip when your arms are extended, then rotate into an underhand grip as you row the dumbbells up
Machine Seated Cable Row Alternatives
- Chest-Supported Row Machine
- Iso-Lateral Chest-Supported Machine
- Machine T-Bar Row
- Smith Machine Reverse Row
9. Chest-Supported Row Machine
A chest-supported row machine is an easier variation than a seated row. A chest-supported row takes tension away from your back extensor muscles (the ones responsible for the bending and straightening of your back) to better isolate the lats and traps.
The pad that gives you chest support means you can also allow the machine to give you a better stretch in your back muscles to give a slightly better range of motion during execution.
Primary Muscles Used: Lats, traps, rear delts
How To Do It
- Set up the chest-supported row machine seat so that the handle is roughly mid-torso level when you sit down.
- Adjust the chest support or handle distance so that your shoulder blades are stretched forward when you hold onto the handles.
- Hold onto the handles, keep your back as flat as possible, and take a deep breath in.
- Exhale as you row your elbows back and down to the side of your torso.
- Inhale as you return your handles forward, and let your shoulder blades stretch without hunching forward.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: The chest-supported row machine is ideal for training to repetition failure and using drop sets. Perform the last set to failure, then decrease the weight by 10% for another set to failure, repeating this process for one more drop set.
10. Iso-Lateral Chest-Supported Row
An iso-lateral chest-supported row is an easier alternative to the seated row but has a slight progression from the regular chest-supported row. The difference is that the handle and load experienced on each arm are completely independent. This is beneficial for preventing your weaker arm from relying too much on your stronger arm.
Primary Muscles Used: Lats, traps, rhomboids
How To Do It
- Set up the chest-supported row machine seat so that the handle is level with your mid-torso when you sit down.
- Adjust the chest support or handle distance so your shoulder blades are stretched forward when you hold onto the handles.
- Hold onto the handles, keep your back flat, and take a deep breath in.
- Exhale as you row your elbows back and down to the side of your torso, making sure to move both sides as symmetrically as possible.
- Inhale as you return your handles to the start position, and let your shoulder blades stretch without hunching forward.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: If your shoulders feel asymmetrical when you perform this exercise, you can perform the sets one arm at a time rather than simultaneously. This will give you more mental space to focus on your posture and how you move your shoulders and elbows during execution.
Looking for more dumbbell exercises that target the lats? Check out the 9 Best Lat Exercises With Dumbbells.
11. Machine T-Bar Row
The machine T-bar row is a good advanced alternative to the seated row. It is similar to the landmine row except that a dedicated machine T-bar row does not allow too much freedom of movement to the left or right. That makes it slightly easier than a regular landmine row.
Primary Muscles Used: Lats, rear delts, rhomboids
How To Do It
- Load up the machine with the desired load and hold onto the handle.
- Stand up with the handle with your feet on the platform.
- Bend at the hips and knees until your back is close to parallel to the floor. Keep your back flat and your head in line with your spine.
- Take a deep breath in, then exhale as you row the barbell up towards your chest, keeping the elbows tucked close to your body and shoulder blades pinched back.
- Slowly return the handle back down to the start position and inhale as you lower it.
- Repeat for the desired number of repetitions.
Sets & Rep Range: 3-5 sets & 4-8 reps
Pro Tip: Elevate your feet to intensify the exercise, creating a more horizontal torso position, increasing the range of motion, and emphasizing the lats. Use an exercise step or bumper plates to elevate your feet and make it more challenging.
If you don’t have access to a T-bar machine, check out my favorite T-bar row alternatives.
12. Smith Machine Reverse Row
The Smith machine reverse row is another bodyweight exercise alternative to the seated row. It is similar to the TRX suspension trainer row, except it is performed with a Smith machine, where the bar is fixed at a selected height.
The Smith machine reverse row is an easier variation than the TRX suspension trainer row, as the handle you hold onto is fixed and stable.
Primary Muscles Used: Lats, traps, rhomboids
How To Do It
- Set up the Smith machine bar and latch it at your desired difficulty level. The higher the barbell, the easier the movement is.
- Hold onto the bar with a shoulder-width overhand grip and keep your feet on the floor with bent knees. Make sure your back and hips are fully extended.
- Hang underneath the bar with your lower chest or upper abdomen roughly underneath the bar.
- Take a deep breath in and exhale as you row yourself towards the bar.
- Breath in as you slowly lower yourself back down to the bottom position.
- Repeat for the desired number of repetitions.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tips: Progress this bodyweight exercise by lowering the bar level or elevating your feet on a plyo box, shifting leg weight toward your torso, and intensifying the tension on your arm and back muscles.
Related Article: What Attachment To Use For Cable Rows?
Banded & Suspension Trainer Seated Cable Row Alternatives
- Seated Resistance Band Row
- TRX Suspension Trainer Reverse Row
- Bent Over Resistance Band Row
13. Seated Resistance Band Row
The seated resistance band row is a very accessible alternative to the seated row that you can do at home or in the gym. All you need is a resistance band and a stable anchor to hook it to.
The difference between the seated resistance band row and the seated row is that the resistance gets harder when you row toward your body. This gives the exercise a variable resistance through the range of motion, which can potentially increase tension and stimulus on the muscle.
Primary Muscles Used: Lats, rear delts, biceps
How To Do It
- Set up a resistance band by looping it around a stable and sturdy anchor that is roughly around mid to lower torso level.
- Sit down on a seat with your torso upright and back flat.
- Ensure that you are far away from the resistance band when you are holding onto each end so there is tension through the band. Make sure your arms are roughly parallel to the floor.
- Take a deep breath in, then exhale as you row the band towards your abdomen while keeping your elbows tucked close to your torso and your shoulder blades pinched back.
- Inhale as you slowly return your arms back to the initial start position.
- Repeat for the desired number of repetitions.
Sets & Rep Range: 3-4 sets & 15-20 reps
Pro Tip: To enhance the exercise's difficulty, you can try a half-squat position for leg and core engagement, altering the tempo. Alternatively, adopt a half-kneeling position to work your obliques and prevent rotation during the movement.
14. TRX Suspension Trainer Reverse Row
The TRX suspension trainer reverse row is a good bodyweight exercise alternative to the seated row. You must set up a TRX or suspension trainer on an appropriate anchor high enough to perform a horizontal rowing movement. You’ll rely solely on your own body weight as resistance for the exercise.
Primary Muscles Used: Lats, traps, rhomboids
How To Do It
- Attach the TRX suspension trainer onto an appropriate frame and adjust the length according to how difficult you want the exercise to be. The more horizontal you are, the more challenging it will be.
- Keep your feet on the floor and hold onto the handles while you hang underneath the suspension trainer. Your lower chest or upper abdomen should be roughly underneath where the TRX is anchored.
- Keep your knees bent, hips extended, and back flat throughout the whole exercise.
- Take a deep breath and exhale as you row towards the TRX.
- Breath in as you slowly lower yourself back down to the bottom position.
Sets & Rep Range: 3-4 sets & 8-12 reps
Pro Tip: To progress the TRX row, lengthen the suspension trainer for a greater challenge. Lowering your body angle makes it harder. Elevate your feet, add top isometric holds, or perform one-arm rows for further difficulty.
If you’re interested in TRX bands but don’t want to spend a lot of money, check out my favorite TRX alternatives.
15. Bent Over Resistance Band Row
The bent-over resistance band row is a great option for a seated cable row alternative at home. All you need to use with this is a large resistance band. Depending on your chosen resistance, the bent-over resistance band row can be an easier or harder alternative to the seated row.
Primary Muscles Used: Lats, rear delts, biceps
How To Do It
- Stand with your feet on the resistance band and hold onto opposite ends of the band.
- Bend at your hips and knees until your back is at a roughly 30-degree angle. Make sure your shins are vertical.
- Ensure that there is still tension in your arms and the resistance band in the start position. If there is slack, loop the resistance band around your hands repeatedly until there is tension.
- Row the band towards your abs, bring your elbows as far back behind you as possible, and pinch your shoulder blades.
- Slowly return the band to the start position.
- Repeat for the desired number of repetitions.
Sets & Rep Range: 3-4 sets & 15-20 reps
Pro Tip: You can focus on one arm at a time if you find an imbalance between your left and right sides. You can perform this exercise one arm at a time for each set or alternate between each arm, just like the alternating dumbbell row.
Additional Back Exercise Alternatives
- 13 Best Lat Pulldown Alternatives (Dumbbell, At Home, Cable)
- Best Pull Day Workout: 12 Exercises for Strength
- 18 Best Upper Body Pull Exercises (Plus, Sample Workout)
- 10 Best Hammer Strength Row Alternatives (With Pictures)
- 10 Best Hyperextension Alternatives (With Pictures)
- 11 Highly Effective Pendlay Row Alternatives (With Pictures)
- 13 Best T-Bar Row Alternatives (With Pictures)
- 8 Best Upright Row Alternatives (With Pictures)
- 11 Best Inverted Row Alternative (With Pictures)
- 8 Best Dumbbell Pullover Alternatives (With Pictures)
About The Author: Norman Cheung ASCC, British Powerlifting Team Coach
Norman Cheung is a powerlifting and accredited strength and conditioning coach under the UKSCA. He has been coaching powerlifting since 2012 and has been an IPF Team GB coach since 2016. He has experience coaching various lifters, from novices to international medallists and international university teams. Alongside coaching, he takes an interest in helping powerlifters take their first step into coaching. He currently runs his coaching services atstrongambitionscoaching.com.
