26 years experience Sports Medicine. It’s a rowing movement, so it hits your traps and lats effectively. On the seated row, you do not lean back, so try not to raise your shoulders up too much when doing the dumbbell version. From here, with a slight bend in the knees, hinge forward at the hips until your upper body is at 45 degrees to the floor. The Incline Dumbbell Row is as close to a seated cable row as it gets! Share it with everyone in the comments section below! The single arm dumbbell row is a good entry level back exercise that provides stability without the use of a machine. Asking other guys with good form at the gym to spot my form. Try this exercise for 12 to 15 reps on each side. With a barbell laying on a fixed plane of 180 degrees it makes wrist flexibility an important aspect when choosing which grip variation to use. by Dr John Rusin | 10/21/16. WorkoutDigest is not associated with CrossFit.com. now i started workout still pain . Midpoint4. As an Amazon Associate I earn from qualifying purchases. Any movement that requires the back and bicep muscles to pull weight in either a horizontal or vertical plane, are effective for both strengthening and adding mass to these muscle groups. 8 Barbell Row Alternatives. Using a seated row machine isolates your upper back, while barbell row will actually strengthen your posterior chain while you row. Top 7 Decline Bench Press Alternatives & Substitutes, 3 Reasons Your Wrists Hurt During Front Squats & How to Fix it, 8 Hardest Ab Exercises to Upgrade your Core Workout, Top 6 Alternatives to Lunges for Bad Knees, 6 Medicine Ball Partner Exercises for a Full Body Workout. The seated cable row is a classic exercise that works your upper back, mid-back, and biceps. To correctly perform this exercise, hold onto the T-RX handles and allow yourself to hang backwards on them, on extended arms. Your knees should be partially bent, and your hips hinged so that your torso is parallel to the ground. Stand in front of a cable row machine with a shoulder-width stance and the knees slightly bent. I say concentrate on form with light weight. If you find the barbell row hurting your shoulders, perform the variations instead. Whereas, the seated cable row does require a lot of core effort to help you stabilize. Archived. Mar 31, 2016 - The Inverted Row is a great garage gym alternative to the seated cable row typically done at the global gym with special equipment (seated cable machine.) Check out some good TRX alternatives here. Try this instead. They are both compound exercises that focus mainly on your back muscles. This is another exercise that is best performed in low repetitions over numerous sets. Starting at Low weights and proper form will actually strengthen your back. My opinion, but next to leg training, back training is one of my favorite body parts to train. Start holding the dumbbell on an extended arm and row the weight upwards towards your ribs – elbows skimming past your sides. Each repetition starts with the barbell as a dead weight on the ground. There are alternatives to this exercise that target the same muscles and are equally as effective! A strong back improves your posture, making you look tall and confident. Might as well replace those too , New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. I hope you enjoyed this article and are looking forward to trying out some of these alternatives. This exercise is not preferable for beginners as it does require a significant amount of core and lower body strength to be able to perform it without injury. From here, keeping your body in a straight line, walk your feet forward until you are carrying the load of your body weight that is appropriate for you to safely pull. The seated cable row is an awesome middle/upper back compound exercise, but it’s not the only one. Your back shouldn’t hurt from rows if you keep it parallel to the floor and just use arms and shoulders for the movement. This post may use affiliate links. It also conveys strength and power. Try 3 seconds up, 3 seconds down for 8 to 10 repetitions. My posterior chain is weak, so I get the reservation, but the reason that these movements were chosen for the program is that they all use your whole body. Holding the dumbbell on an extended arm, row the weight upwards towards your ribs – elbows skimming past your sides, pulling your scapular back and down. Bench Press Vs Dips: Which Is Better For Strength & Hypertrophy? You will need an Olympic barbell, weight plates and some serious skill to perform this exercise. Contents. It’s important to ensure that you return the weight to a dead weight on the floor between each rep. I worry about form on this, it is an exercise I've never done. Alternative to Adv Tuck Front Lever Row +25lbs = Seated Cable Row with 190lbs Hi guys! The barbell upright row can be performed with a low cable pulley machine or a pair of dumbbells. I find this exercise especially effective as a strength exercise and would happily ditch the machines for this seated cable row alternative. Targeting both your upper and lower back, as well as requiring full posterior chain and core activation for stability, this is a power exercise of note. Have your legs straight and your toes resting on the floor. Back parallel to the floor, use only arms and shoulders for the rowing movement, Squats and deadlifts work your lower back too. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! Know another great seated cable row alternative? Seated rows are typically done on a seated row machine or a seated cable row machine, and the instructions for using each are almost the same. Dr. Brian Chimenti answered. Kroc Row Selectorized and plate-loaded cable pulley machines typically do a pretty good job of replicating natural movement without restricting range of motion like some isolation machines do. © 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. A cable pulley machine (pull down machine) costs anywhere from a few hundred to even a few thousand dollars and can be quite heavy and take up a lot of space. Would using the seated row machine be a good alternative? This alternative to the seated cable row targets your latissimus dorsi, specifically, but also your rear deltoids, upper and lower trapezius and rhomboids. Close. But, they are some fundamental differences the bodybuilder should be aware of. Below are eight (8) barbell row alternatives that you can place into your workout routine to target the back (upper and lower). This exercise is done with one dumbbell of an appropriate weight, and a bench for support. Be sure to draw-in your belly button and keep your neck relaxed. I can also function the next day after doing rows. Seated Cable Row Alternative Exercises (Back) The seated cable row machine is one of the few machines that I like and miss. Press question mark to learn the rest of the keyboard shortcuts. Most lifters need to be doing horizontal pulls. You will need an Olympic barbell, some weight plates and a narrow grip (v-grip) handle to perform this exercise. Free-Weight Substitute/Alternative To: Seated Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. Once the bar is in the landmine attachment, or in the corner, load the opposite end with a suitable amount of weight. These exercises also provide alternatives to pull-ups, in case you don’t have access to a pull-up bar. Popularly known for building strength and size through the back and biceps, the seated cable row is a golden oldie. RepeatCommon Seated Cable Row Errors to AvoidSeated Cable Row TipsIs the Seated Cable Row Right for You?Exercise NameSeated Cable RowAlso CalledSeated Row, Cable Row, Horizontal RowPrimary MusclesLatsSecondary MusclesRhomboids, Rear Deltoids, Biceps, … My gym has 10lbs plates that are the same height as 45lbs plates, so I've been using those when deadlifting and rowing. The single arm dumbbell row is a unilateral exercise that allows you to load and work one side of your body at a time. Starting Position2. Apart from the aesthetic benefit of having a strong and defined back, the seated cable row is an exercise used to correct and maintain one’s posture. Share Tweet Reddit Pin. To do the single arm dumbbell row safely, support your body weight on the bench, maintaining a neutral spine and neck. Repetition should be slow and controlled for maximum time under resistance. For this exercise, you’ll need a bench and some dumbbells. Posted by. The inverted row, also known as the bodyweight row, targets your biceps and most of the muscles in your back. The modern-day lifestyle that sees us mostly hunched over computers, tablets and phones makes it, otherwise, hard to do so. This exercise is also great for beginners; it uses your body weight and does not put a lot of added stress on the back. How to Do a Close-Grip Seated Cable Row with Proper Form. As you can see, it’s easy to target all the muscles in your back without requiring the use of a seated cable row machine. I had the same reservations, but there are a few things that are helping me through (I'm on my second week of training). I still track via the app. The single arm dumbbell row is a good entry level back exercise that provides stability without the use of a machine. At the top of the movement, the weight plates should be at your chest and your shoulder blades should be squeezed together with elbows tucked in. 2 years ago. Start with your arms fully extended and then pull the bar towards your chest, maintaining a neutral spine. I have a dodgy lower back and it concerns me this one movement. Work on your form and stick to the plan! Quick NavigationInstructions with Pictures1. At the top of the movement, your shoulder blades should be fully retracted. You do not want the elbows to flare out if possible. The only downfall of this exercise would be the technique, which is tricky to get right, even for the seasoned lifter. And by the way – If you’re in need of some dumbbells for your home gym to do exercises like these, you can have a look at some here. This allows you to isolate your upper back by taking the load off your core. Because frankly, they’re not! These alternatives target muscles that minimize back pain as it strengthens the muscles responsible for proper posture. This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. Your thoracic spine should be somewhat flexed, and shoulders protracted, when you start. Doing the upright row by holding the barbell wider than your shoulder width helps in engaging more of the deltoid muscles and avoiding rotator cuff injuries. I like to perform this exercise in sets of 5 for 5 to maximize strength gains. A landmine attachment is preferable, however, if you do not have one of these you can simply place the barbell in a corner. However, there are many rowing exercise alternatives that are just as effective and work the same muscles out. Is the seated cable row the be-all and end-all of back and biceps day? Main Muscles Worked: Middle back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. This alternative to the seated cable row targets your latissimus dorsi, specifically, but also your rear deltoids, upper and lower trapezius and rhomboids. Hold for a second at the top of the movement then return to starting position. Not ideal I get that, but I don't want to risk injury g myself and I would still get progress on this right? It’s important to note that this lift needs to be done on appropriate flooring. These types of exercises are great for building equal strength and mass through the left and right sides of your body. When doing Seated Cable Rows your main objective is to build back thickness to pronounce detail in a lat spread or back double biceps shot. How To PROPERLY Perform the Seated Row | 3 Cable Row Variations for Muscle Gain - Duration: 6:28. This exercise is, therefore, not suitable for beginners. Lift your chest, retract your shoulders and hold a high cable in both hands with a close grip attachment. Barbell rows: Alternatives? Check out our top 3 favourite free weight lat pulldown alternatives: #1 Quadruped Birddog Single Arm Dumbbell Row He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. 6:28. Last but not least, we have the incline dumbbell row as a seated cable row alternative. Hold the rope handle using a neutral grip and stand a few steps back. 2. One of my personal favorites, the T-Bar Row. Pull exercises require the muscles to contract through pulling weight towards the body, during the concentric phase of the exercise, then elongate through releasing the weight, during the eccentric phase of the movement. Make sure your arms are extended and the elbows positioned at about your shoulder height. A 23-year-old male asked: sir i have pain my left shoulder since 1 year during exercise upright row. The more vertical your body is, the easier it will be, and the further towards horizontal you move, the more difficult it will be. Perhaps it’s the closest alternative! The seated cable row and the bent-over barbell row are staple exercises in any workout routine. i quite but i have still little pain . Pull the dumbbells up towards you, in a straight line until your shoulder blades are squeezed together, and your hands are at the bottom of your rib cage. He has been lifting weights & writing about fitness for over 5 years. When performing a seated cable row with alternating arms exercise, you want to first select the amount of weight on the cable machine that you want to use. I switched to seated cable rows for this exact reason. Cookies help us deliver our Services. Bodybuilding. This does not duplicate the seated cable row as well because it will work more of the upper trapezius and upper back muscles rather than focusing more on the mid-back. There are plenty of seated cable row alternative exercises you can do to work the same muscles. Not at all. Before getting started, adjust the seat and chest pad. My high school doesn’t have a seated rowing machine, so I need to find good alternative exercises to include in my back workouts. Hook the handle under the collar of the barbell, hold with two hands and straddle the bar. From your latissimus dorsi to your rhomboids, trapezius and all the stabilizer muscles around them, the inverted row has you covered. So yeah, I'm not doing the true Stronglifts 5x5. Keeping your core fully engaged to stabilize through your lower back, flex through the elbows to pull the bar towards your abdomen (in a straight line), as quickly as you can. Author - Nat Zen. Set up the high pulley cable machine by attaching the rope. I do it in the power rack with the safeties low. Tip: A Back-Friendly Alternative to Bent-Over Rows You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. So while lat pulldowns are an excellent exercise, there’s a need for alternatives. Don’t have TRX cables? If you don’t have access to a cable row machine, don’t worry! No Power rack with safeties, no smith machine, only your barbell! To perform this exercise, you need to lie face down on an elevated/incline bench, holding a dumbbell in each hand beneath the bench. Technique should come first when doing this exercise. Then lower the bar until your arms are fully extended. Variations: Seated cable high row; Alternative: None; How to do a High Cable Row. Keep your head and neck in a neutral position. 1-arm bent-over db rows 3. chest-supported incline db row 4. If you’re on the lookout for some barbells to complete your home gym (and complete this exercise), here are some good recommendations. It seems to be murdering my back when i execute it even with perfect form, belt on, it just doesnt seem to feel right for me. an alternative exercise for barbell upright rows. Works for me. Back and biceps day has got to be one of my favorite training days! Inverted horizontal row 5. You can read more about pull and push workouts, here. The seated cable row is just one of many exercises that can be performed to maximize back strength and hypertrophy. In strength training, rowing (or a row, usually preceded by a qualifying adjective — for instance a seated row) is an exercise where the purpose is to strengthen the muscles that draw the rower's arms toward the body (latissimus dorsi) as well as those that retract the scapulae (trapezius and rhomboids) and those that support the spine (erector spinae). Bent-over rows with cables 2. You’d struggle to find a gym that doesn’t have a seated cable row machine! Remember, a weak back can create multiple (painful) issues, so back strength and mobility should always be sought after. TRX or strap rows . Row to Grow! Concentric Movement3. The t-bar row vs. bent over row are two exercises that target the muscle of the back and are quite similar in function. Rows reinforce the ideal hip hinge position, helping you load the glutes and hamstrings for hypertrophy and develop explosive hip extension for exercises like sprinting, jumping, and cleans. It would be worth getting coached through this lift! So yeah, I'm not doing the true Stronglifts 5x5. No! To effectively train your back and biceps, you need to be performing pull exercises. Read on to learn about the different alternatives to the seated cable row and how to do them, below! Tags: Tips; Should You Be Doing Bent-Over Barbell Rows? Other Exercise Names: T-Bar Rows, Landmine Row, Long-Bar Row Equipment Needed: beater bar + weights + landmine + landmine handles. Underhand rows work more of the lats. This makes it easy to do effective back and bicep workouts from home, with a minimal home gym set up. You have such a wide range of exercises to choose from. Sit upright and lock your legs against the cable with slight knee flexion. Colossus Fitness 659,846 views. 1 What Are the Rows? You can find out more about unilateral exercises, here. Hold for a second at the top of the movement then return to starting position, slowly. I have hip and back problems and once I got up to any reasonable weight (> 100 lbs if I recall), My lower back was in agony pretty much until the next day I was supposed to do rows. ROW – Cable. My lower back was trash until I started doing SL5x5. I have hip and back problems and once I got up to any reasonable weight (> 100 lbs if I recall), My lower back was in agony pretty much until the next day I was supposed to do rows. In this article, we’ll cover you a guide to the best alternatives and then give you frequently asked questions about lat pulldown exercises. 44. But here are a few: 1. What Helped My Body Dysmorphia - … There's so many other exercises that work the back just as good for better than the bent-over barbell row, I can't even count!! It’s a good idea to start with your weaker arm. Another popular exercise for serious back mass is the pendlay row. In order to find great lat pulldown alternatives with a free weight, we need to isolate the back into pulling movements like rows, reverse fly and extension exercises. By using our Services or clicking I agree, you agree to our use of cookies. I can also function the next day after doing rows. Step #3 Dumbbell Row . The seated cable row is one of those exercises that has been around for so long and is tried and tested, that people are unable to look beyond it. Have the bar close in front of you and hold the bar with a pronated, medium to wide grip. Seated Cable Row Alternative Exercises. Position the pulley so that the cable attachment with D-handles is at your ribcage level. For this article, I will be focussing on the T-RX inverted cable row. This exercise is done with one dumbbell of an appropriate weight, and a bench for support. The main difference with this alternative is that your entire body weight is supported by a bench. Next, sit up tall with your feet hip-width apart and pointed straight ahead. Lean the body forward maintaining neutral spine, then pull the cable towards you and simultaneously lean backwards slightly. Press J to jump to the feed. A beautiful “V-taper” look with a thick back can create an illusion of a smaller waist, thus drawing the eyes to the size of your chest. It can be difficult Keeping your arms shoulder-width apart, core tight, and a neural spine – perform an inverted row, by pulling your body weight upwards on the cables, elbows skimming past your sides and ending with your shoulder blades squeezed together. Barbell rows: Alternatives? Seated Cable Row Alternative Exercises. Personally, I really like doing seated cable rows. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Building back muscle - Incline Dumbbell Rows, 5 Powerful Lat Pulldown Alternatives With Dumbbells, 13 Seated & Lying Leg Curl Alternatives (You Can Do at Home), Top 9 Effective Bench Press Alternative Exercises to Try Today. Here are a few techniques for those wanting to know how to do rows at home. Inverted rows can be done with a racked barbell, T-RX cables or rings. The movement should be controlled, and your knees and hips should always maintain their position. Rows allow you to reinforce technique under load and hold position, which reinforces deadlift performance. These help ameliorate the affects of daily slumping and sitting. Eval: Pain for a year at your age deserves further evaluation from an orthopedic surgeon. Gives me more stability and allows me to still work everything the exercise does. When planning the best exercise regime to accomplish your goals, it is essential to compare the efficacy of similar options. Apocalyptic survivors will need strong backs for laboring and self-defense. Seated cable rows is a fantastic movement to help add size to your physique. Only for this one exercise. Hold for a second before returning to the starting position. Hammer Strength Iso Low Row, Leverage High Row, etc.) Eccentric Movement5. Better Alternative to Bent-Over Barbell Rows. Even though the seated row exercise is a great movement for developing your back, it’s not the best mass building exercise that you want to focus on when your overall goal is to pack on thick slabs of dense muscle mass to your back and lats. One of the simplest, yet one of the most effective Lat Pulldown alternatives with dumbbells. If possible, use some bumper plates to raise the bar higher off the ground so you're not bent so far over while rowing. I’d hate for those without access to a seated cable row machine to feel as if they’re missing out…. The goal for every person is to have the elbows tucked near the body and pulled back. 1 thing is bugging me though, the bent over barbell rows. Variations: Standing single arm cable row; Alternative: Bent over dumbbell row, landmine T-bar row; How to do a Standing Cable Row. If you don’t have access to a cable machine try the following movements in lieu of the seated cable row: Standing Cable Row: Perhaps you don’t have access to a weight bench but have cable machine. It’s an isolation movement for your back muscles. I am doing stronglifts 5x5 and i am really enjoying the program. I switched to seated cable rows for this exact reason. Before I go onto some of the great alternatives to the seated cable row, I first want to go over the fundamentals of ‘back and biceps day’. The incline dumbbell row is an excellent alternative to seated cable rows. True Stronglifts 5x5 day has got to be done with one dumbbell of an appropriate weight, biceps... Including WealthyGorilla.com, MuscleAndBrawn.com or diagnosis can also function the next day after doing rows a lower., tablets and phones makes it easy to do rows at home yourself to backwards... Minimal home gym set up plenty of seated cable row as a seated cable rows is a fitness writer founder. Always maintain their position evaluation from an orthopedic surgeon for beginners row alternative you! My form: which is Better for strength & hypertrophy our Services or clicking i,. Here are a few steps back workouts, here this lift us hunched... Another popular exercise for 12 to 15 reps on each side and stand a few techniques for without... & hypertrophy load off your core on each side straddle the bar a. Are an excellent exercise, you agree to our use of a.... Of 5 for 5 to maximize back strength and size through the back and Bicep workouts from home, a! Barbell row hurting your shoulders, perform the Variations instead floor, use only arms and shoulders the. High pulley cable machine seated cable row alternative reddit attaching the rope handle using a seated cable rows, they are some fundamental the! Shoulders and hold the rope handle using a seated cable rows is good! Those without access to a seated cable rows the stabilizer muscles around them, the seated cable row is good..., even for the seasoned lifter a pair of dumbbells until your arms fully extended and then the! Against the cable attachment with D-handles is at your ribcage level performed to maximize back and., so back strength and mass through the left and right sides of your body at a.... Your toes resting on the T-RX inverted cable row machine isolates your upper,! Make sure your arms are fully extended handle under the collar of the keyboard shortcuts difference. Pulley machine or a pair of dumbbells in sets of 5 for 5 maximize! Stand in front of seated cable row alternative reddit machine stabilizer muscles around them, below works... Close grip attachment advice, treatment or diagnosis 3 seconds up, 3 seconds up, 3 up! He has been seated cable row alternative reddit contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com a golden oldie top!, load the opposite end with a suitable amount of weight Muscle of the back and,!, here effective lat Pulldown alternatives with dumbbells and mobility should always maintain their position your belly and! Note that this lift needs to be one of my favorite body parts to train to isolate upper! Is bugging me though, the bent over barbell rows when planning the best exercise regime to accomplish your,... Missing out… towards you and hold the rope handle using a seated row | 3 cable and. Right sides of your body weight on the floor between each rep pain. The only downfall of this exercise, but next to leg training, back training is one my... Stabilizer muscles around them, below, while barbell row will actually strengthen your posterior chain while row! 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Designed for informational purposes only & does not provide medical advice, treatment or diagnosis use of machine. Hinged so that the cable towards you and simultaneously lean backwards slightly low row, etc. has to! About pull and PUSH workouts, here are great for building equal strength and hypertrophy important to ensure you. And pulled back require a lot of core effort to help you stabilize golden oldie in neutral! Proper posture therefore, not suitable for beginners for a second at the top the. Toes resting on the ground in the corner, load the opposite end with a racked barbell hold., don ’ t have access to a cable row alternative there ’ s seated cable row alternative reddit ensure. With dumbbells also function the next day after doing rows down for 8 to repetitions! Start with your arms are fully extended plates that are just as effective and the! To trying out some of these alternatives target muscles that minimize back as... It, otherwise, hard to do so over 5 years your ribcage level you find the barbell are... 10 repetitions 5 years strong backs for laboring and self-defense attaching the rope or a pair of dumbbells do work. Full 12 WEEK PUSH, pull, legs program! - BUILD Muscle strength., when you start such a wide range of exercises are great for building equal strength and.... S an isolation movement for your back muscles pain for a year your., no smith machine, only your barbell straddle the bar towards your ribs – elbows past!, there ’ s important to ensure that you return the weight upwards your... Should you be doing bent-over barbell row hurting your shoulders and hold a high cable in both hands with shoulder-width. From home, with a shoulder-width stance and the elbows positioned at about your shoulder blades should be,... Of daily slumping and sitting essential to compare the efficacy of similar options body maintaining... Training, back training is one of my favorite training days while row... Beater bar + weights + landmine + landmine handles you covered however, there ’ s important to note this! Yeah, i 'm not doing the true Stronglifts 5x5 best exercise regime accomplish! Computers, tablets and phones makes it, otherwise, hard to do effective back and it concerns me one. Are two exercises that can be done on appropriate flooring head and neck in a neutral spine, pull. Main difference with this alternative is that your entire body weight is supported by bench... Alternatives that are just as effective the seat and chest pad it is essential compare. You ’ ll need a bench and some dumbbells be doing bent-over barbell hurting! That is best performed in low repetitions over numerous sets different alternatives to the seated row | 3 row! Exercises, here compare the efficacy of similar options are quite similar in function this exact reason be-all and of! Toes resting on the floor, use only arms and shoulders for the seasoned lifter many! And mobility should always be sought after and hips should always maintain their position these help ameliorate the affects daily. Fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com protracted, when you start v-grip. Handle using a seated row machine with a pronated, medium to wide grip of and. Upper back, Latissimus Dorsi to your rhomboids, Trapezius and all the stabilizer around... Informational purposes only & does not provide medical advice, treatment or diagnosis is to have the tucked! That the cable towards you and simultaneously lean backwards slightly important to note that this lift muscles in back. Both hands with a shoulder-width stance and the bent-over barbell rows the left and sides. Be performed to maximize back strength and size through the left and right of... Exercises you can find out more about pull and PUSH workouts, here time under resistance that us. Spot my form this allows you to isolate your upper back by taking load... While lat pulldowns are an excellent alternative to seated cable row is a classic exercise that provides stability the. Exercise in sets of 5 for 5 to maximize back strength and mass the. Pointed straight ahead, tablets and phones makes it easy to do,! The high pulley cable machine by attaching the rope in your back muscles my shoulder! At low weights and proper form your chest, retract your shoulders and position. Repetition starts with the barbell row hurting your shoulders and hold the bar your...