The seated cable row alternative develops the muscles of the back and arms. It is an excellent all-around compound exercise for developing the middle back and also provides useful arm work.
The seated cable row is performed on a weighted horizontal cable machine with a bench and footplate. It can be a standalone piece of equipment or part of a multi-gym. Seated cable rows can be used as part of an upper body strength workout.
For example, in this series of exercises for new weight trainers, the seated cable row follows the triceps pushdown, which also uses the cable machine.
How to do the Seated Cable Row Alternative
Sit on the bench with your knees bent and grab the cable attachment (often a triangular handle or bar). Then, keeping your knees slightly bent, grab the handle with your arms. Without arching your lower back, tighten your abs and slowly begin to row.
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out.
- Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.
Benefits of the Seated Cable Row
The Seated Cable Row is a pulling exercise that typically works the muscles of the back, especially the latissimus dorsi, also known as the "lats." The rhomboid muscles between your shoulder blades also get a workout with this move. The trapezius muscles in your neck, shoulders, and upper back are also involved in the Seated Cable Row. This move also works the muscles of the arms and upper arms, as the biceps and triceps are the dynamic stabilizers for this exercise. Other stabilizing muscles that are also effective are the hamstrings and gluteus maximus.
Prevents back pain
Because this muscle strengthens the muscles in your upper back, it can be a good exercise to prevent back pain.1 Strengthening exercises for the muscles in the back of your body (known as the posterior chain muscles) are more effective than general exercises for treating back pain.2
Develops strength
This exercise is done to develop strength rather than aerobic rowing exercises. Although it is called a row, it is not the classic action that can be used on an aerobic rowing machine. It is a functional exercise, because many times during the day you pull objects towards your chest.
Prevents injuries
A strong latissimus dorsi muscle contributes to increased stability in your shoulder. This can help prevent injuries to this area.3 Shoulder injuries are more common in people who participate in sports that use overhead motion, such as basketball, baseball, some track and field sports, volleyball, tennis, lacrosse, and other sports.
Improves throwing ability
Developing shoulder muscles using seated cable rows can help you gain strength in throwing objects. This is beneficial for those who participate in sports that involve throwing but can also be helpful for everyday activities.
Prepares you for other exercises
Engaging your abs and using your legs while keeping your back straight can help prevent strain and injury. This straight-back form that engages the abs is also what you use in squats and deadlifts.
Other variations of the Seated Cable Row
You can do this exercise in a variety of ways to meet your needs and goals. Start with a light weight when you first start this exercise. As your body adapts, you can add more weight.
Single Arm Cable Row
You can also do a single-arm cable row. Keep your free arm at your side while the other pulls the handle toward your navel. This can be effective if one side of your body is much stronger than the other. The single-arm exercise is also a key challenge, as the muscles have to work harder to stabilize and prevent your torso from rotating.
Wide Grip Cable Row
Changing your grip to a wider position will target slightly different muscle groups, focusing more on the back than the arm muscles. To perform this variation, use the bar grip attachment and place your hands slightly wider than shoulder-width apart as you complete the move. Focus on your chest as you pull back on the bar.
Rounding Your Back
Your back should be straight at all times, not bent. You can flex slightly at the hip to allow a full range of motion. Focusing on your posture will allow you to get the most out of this exercise.
Moving Your Torso
When you move your torso during this exercise, you rely too much on momentum to move the weights. Use your arms for the motion rather than moving your torso. Keep your torso still throughout the exercise.
Returning the Weight Too Fast
Return the weight under tension to the starting position. Don't crash the weights, and don't pause or bounce at the bottom of the lift. This will ensure your muscles are activated for the full course of the exercise.
Reduced Range of Motion
If the weight is so heavy that you cannot go through the full range of motion with good form, it is too heavy. Reduce the weight and ensure you get a full range for this exercise. A good rule is to start with a lighter weight while focusing on form, then add more weight once you know you are doing the exercise correctly.
Seated Cable Row Alternatives FAQ
1. What are good alternatives to seated cable rows?
Here are some effective alternatives that target similar muscle groups (back, lats, traps, and rhomboids):
- Barbell Bent-Over Rows: Excellent for overall back development.
- Dumbbell Rows: Allow for a greater range of motion and unilateral focus.
- T-Bar Rows: Provide a middle-ground between barbell rows and cable rows.
- Resistance Band Rows: Good for home workouts without access to heavy weights.
- Inverted Rows: Great bodyweight exercise for back and core engagement.
- Chest-Supported Rows: Minimize lower back strain.
2. Which muscles do seated cable rows target?
Seated cable rows primarily target:
- Latissimus dorsi (lats)
- Trapezius (traps)
- Rhomboids
- Erector spinae
- Posterior deltoids
- Biceps
- They also engage core muscles for stabilization.
3. Can I replace seated cable rows with pull-ups or chin-ups?
Yes, pull-ups and chin-ups are excellent alternatives that build upper back and arm strength. However, seated cable rows typically engage the middle back more directly, whereas pull-ups emphasize the lats.
4. Are there seated row alternatives for people with lower back issues?
Yes, here are some options that reduce strain on the lower back:
- Chest-Supported Dumbbell Rows: Provides back support.
- Resistance Band Rows: Low-impact and adjustable tension.
- Single-Arm Dumbbell Rows on Bench: Keeps the lower back stable.
5. How can I perform cable rows without a machine?
Try these alternatives:
- Resistance Band Rows: Anchor a resistance band at chest height and mimic the cable row motion.
- Dumbbell or Barbell Rows: Focus on controlled movements for similar muscle engagement.
- TRX Rows or Inverted Rows: Use suspension trainers or a horizontal bar for a challenging row exercise.
6. How important is form when performing seated cable row alternatives?
Form is critical to prevent injury and maximize muscle activation. Key tips:
- Keep your back straight and shoulders down.
- Engage your core throughout the movement.
- Use controlled motions—avoid jerking or leaning excessively.
- Focus on squeezing your shoulder blades together during the row.
7. How many sets and reps should I do for back exercises?
A general guideline:
- Strength and Mass: 3–5 sets of 6–10 reps with heavier weight.
- Muscular Endurance: 3–4 sets of 12–15 reps with moderate weight.
- General Fitness: 3 sets of 8–12 reps.
Introduction to Seated Cable Row Alternatives
Seated cable rows are a popular strength-training exercise that targets the back muscles, helping improve posture, build upper body strength, and enhance overall fitness. However, not everyone has access to cable row machines, and some may seek alternatives due to injury concerns or variety in training routines.
This guide explores a range of seated cable row alternatives suitable for home and gym environments. Whether you're using free weights, resistance bands, or bodyweight exercises, these options effectively target the same muscle groups, helping you achieve your fitness goals without compromise.
You'll also find tips on correct form, muscle engagement, and modifications to suit different fitness levels. Whether you're a beginner or an advanced lifter, these alternatives ensure your back training remains challenging and effective.