Seated cable row alternative

Written by Lee Kirwin. You know the benefits of seated cable rows, they're invaluable when building muscle strength in your back.

Home » Alternatives. The seated cable row exercise is one of the most commonly programmed back and lat exercises seen in gyms. What you need is a selection of alternative exercises that provide a similar level of back, trap and bicep stimulation as the seated cable row. The seated cable row provides a great stretch for the lats and trapezius and also allows you to use some pretty heavy weight. However, it also places a lot of force on your lumbar spine. With repeated, heavy use this could contribute to deterioration of your spinal discs and, eventually herniation at the sacral level.

Seated cable row alternative

Depending on your gym, the machine available to you may have separate footrests instead of a single plate. Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible. A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways. Exercises that target the same primary muscle groups and require the same equipment. Exercises that target the same primary muscle groups with different equipment. Sign Up. Your browser does not support the video tag. Pro Tip Depending on your gym, the machine available to you may have separate footrests instead of a single plate.

Those who lift for raw power, like strongmen, might not get that much out of this move.

Updated On: March 01, 1 Comment. Rows are the ultimate exercise for building the upper back, and cable rows are second to none among them. The seated cable row is a stellar exercise because it offers a lot of options in terms of grip and positioning that allow you to hit the back from multiple angles, maximizing muscle recruitment. After, we have the 9 best alternatives to the seated cable row. Read on to learn about alternatives to the seated cable row that will have your back getting wider, thicker, and more defined in no time.

Seated cable rows allow you to target the back from various angles and maximize muscle recruitment. Whether you perfect home workouts, your gym lacks a cable machine, or you simply desire more exercise options, there are plenty of seated cable row alternatives to explore. Drawing from my extensive experience as a fitness expert, I have curated a list of back exercises that encompass bodyweight movements, resistance band exercises, free weight options, and alternative machine exercises. Check your form in a mirror, draw your belly button toward your spine, tuck your pelvis forward, and roll your shoulders back. 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. Having experienced the benefits firsthand, I can attest that seated cable row alternatives offer improved posture, enhanced strength and muscle mass, increased variety, and a reduced risk of injury. Your brain adapts as well, getting so used to certain movement patterns that you zone out as your body goes through those familiar motions. What makes a good seated row alternative is the ability to target the same muscles, provide minimal strain on the lower back, accommodate different grip variations, and facilitate higher rep ranges and increased volume.

Seated cable row alternative

Home » Alternatives. The seated cable row exercise is one of the most commonly programmed back and lat exercises seen in gyms. What you need is a selection of alternative exercises that provide a similar level of back, trap and bicep stimulation as the seated cable row. The seated cable row provides a great stretch for the lats and trapezius and also allows you to use some pretty heavy weight. However, it also places a lot of force on your lumbar spine. With repeated, heavy use this could contribute to deterioration of your spinal discs and, eventually herniation at the sacral level. If you are a person who already suffers from lower back pain, this is not an ideal exercise for you. The spinal position is just too compromising.

Lacoste mens polo sale

It works all of the same muscles such as your lats, biceps, forearms, and rear delts. If you want to overload your lats with a ton of weight that'll give you a super-thick upper back, the T-bar row is one of the best seated cable row alternatives around. Pause and repeat. If you're struggling to achieve a wide range of motion due to the weighted plates getting in the way, try using smaller plates. Lower the bar slowly and repeat. Related: Best Dumbbell Back Exercises. Read Best Exercises for Beginners if you want to learn more basic exercises. Seated cable rows are a compound exercise that use many muscle groups in your upper body. Considered the counterpart cable exercise to the cable rows, the cable lat pulldown trains the same muscle groups as the cable row itself — though with a vertical angle as opposed to the horizontal angle of resistance encountered in the latter exercise. Greenland DKK kr.

A good seated cable row alternative should target the upper back and biceps, allowing for bilateral training of both sides simultaneously.

Underhand grip - Greater focus on the lats and biceps. Seated cable row alternatives all try to recreate an aspect of the traditional seated row. TRX Pro4. Your email is safe with us. Try to limit rotating the torso as much as possible when doing Renegade Rows. Related: Meadows Rows Exercise Guide. Keeping your back straight, squeeze your shoulders and pull the band towards your waist, with elbows bent and arms close to your sides. Two of my favorites are: Overhand grip - Works your lats, rear delts, and biceps. Swap arms and finish your set. Privacy Policy. One-Arm T-Bar Row.