One popular alternative to the cable row machine is the dumbbell row. This exercise can be performed with one arm at a time or with both arms simultaneously. To do this exercise, stand with your feet shoulder-width apart and bend forward at the hips until your torso is nearly parallel to the floor.
Then, take hold of a dumbbell in each hand and Row the weights up to your sides, keeping your elbows close to your body. Finally, lower the weights back down to the starting position and repeat for reps.
Cable rows are a great way to build back muscles, but they’re not the only exercise that can do the job. If you don’t have access to a cable row machine, or if you’re looking for a change of pace, try this alternative: Seated Rows with Resistance Bands
Attach resistance bands to something sturdy like a power rack or squat rack. Sit on the floor with your legs extended in front of you and grasp the handles of the bands. Row the handles back towards your chest, keeping your back straight and your core engaged.
Pause at the top of the movement, then slowly return to the starting position. This exercise works all of the same muscles as a cable row, but it can be done anywhere there’s space to set up your resistance bands. It’s also a great option if you’re trying to save money on gym memberships or equipment.
5 Best Cable Row Machine Alternative
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Bent-over barbell rows: This is an excellent alternative to cable rows as it works the same muscle groups. Hold a barbell with an overhand grip, bend your knees slightly, hinge forward at your hips, keep your back straight, and pull the bar towards your chest, squeezing your shoulder blades together.
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Dumbbell rows: This exercise is similar to bent-over barbell rows, but instead of using a barbell, you use dumbbells. Holding a dumbbell in one hand, place the opposite hand and knee on a bench, hinge forward at your hips, and pull the dumbbell towards your chest.
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Seated cable rows: This exercise uses a machine similar to the cable row machine but with a slightly different setup. Sit on the bench with your knees bent, hold the handle with an overhand grip, lean back slightly, and pull the handle towards your chest.
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Inverted rows: This exercise is a bodyweight alternative to cable rows. Lie on your back under a bar, grab the bar with an overhand grip, and pull your chest towards the bar.
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T-bar rows: This exercise uses a T-bar machine, which is similar to a barbell. Stand with your feet shoulder-width apart, hold the bar with an overhand grip, hinge forward at your hips, and pull the bar towards your chest.
How to Do a Cable Row Without a Machine?
If you’re looking for a great way to add some rowing into your workout routine without needing a machine, then look no further than the cable row! This exercise is simple to do and only requires a few pieces of equipment, making it perfect for those who want to get a good workout in without having to go to the gym. Here’s how you can do a cable row without a machine:
First, set up an anchor point for your resistance band or rope. You can use a sturdy piece of furniture or even a door knob. Once your anchor is secure, attach one end of the band or rope to it and take hold of the other end with both hands.
Sit tall with your feet flat on the ground and pull the band or rope towards you, keeping your back straight and core engaged. As you row, be sure to squeeze your shoulder blades together at the top of the movement. Lower back down slowly and repeat for 10-12 reps before switching sides.
Doing this exercise without a machine will help improve your posture and activate muscles that are often neglected when using machines. Plus, it’s a great way to add some variety into your workout routine!
What Can I Use Instead of Cable Rows on My Dumbbell?
Cable rows are a great exercise for targeting the muscles in the back, but they can be expensive and time-consuming to set up. If you don’t have access to a cable machine or you’re looking for a cheaper alternative, there are several exercises you can do with dumbbells that will target the same muscle groups. One option is to do seated rows.
Sit on the edge of a bench with your feet planted firmly on the ground and hold a dumbbell in each hand. Bend forward at the hips until your torso is parallel to the ground, then row the weights back to your sides, keeping your elbows close to your body throughout the movement. Another option is standing bent-over rows.
Start by holding a dumbbell in each hand and bending forward at the waist until your torso is nearly parallel to the ground. From here, row the weights back up to your sides, again keeping your elbows close to your body. You can also do this exercise one arm at a time if you want more of a challenge.
Finally, Renegade rows are another great way to target the muscles in your back without using cables. Start in a push-up position with one dumbbell in each hand. Row one weight up to your side while stabilizing yourself with the other arm, then lower it back down and repeat with the other side.
This exercise not only works your back muscles, but also challenges your core stability and balance.
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Seated Cable Row Alternative With Dumbbells
If you’re looking for a great alternative to the seated cable row, try using dumbbells! This exercise is a great way to work your back muscles, and it’s also a lot of fun. Here’s how to do it:
1. Sit on a bench or chair with your back straight and your feet flat on the floor.
2. Holding a dumbbell in each hand, bend forward at the hips until your torso is parallel to the floor.
3.Keeping your back straight, row the dumbbells up towards your chest, squeezing your shoulder blades together as you go.
4. Lower the dumbbells back down to the starting position and repeat for 8-12 reps.
Cable Row Alternative at Home
If you’re looking for a great alternative to the cable row machine at the gym, try this exercise at home! All you need is a resistance band and a sturdy anchor point. Attach the band to the anchor point, and then step back so that there is tension on the band.
Row the band towards your chest, keeping your elbows close to your body. Pause for a moment at the top of the movement, and then lower your arms back to the starting position. Repeat for 8-12 reps.
Machine Row Alternative
If you’re looking for a machine row alternative that won’t put as much strain on your lower back, try the standing cable row. This exercise targets your latissimus dorsi (or “lats”), which are the large muscles that run along the sides of your back. The lats are responsible for bringing your arms down and back behind your body.
To do the standing cable row, start by attaching a straight-bar attachment to a low pulley. Stand with your feet hip-width apart and grasp the bar with an overhand grip, hands shoulder-width apart. Bend your knees slightly and lean forward from your hips, keeping your back straight.
This is your starting position. From here, squeeze your shoulder blades together and pull the bar toward your chest. Return to the starting position and repeat for 8-12 reps.
Conclusion
If you’re looking for a cable row machine alternative, the TRX Suspension Trainer is a great option. The TRX allows you to use your own bodyweight as resistance, making it a versatile and effective piece of equipment. Plus, it’s portable and relatively inexpensive, so it’s perfect for home use.
