However, it allows you to isolate your back into two halves. Dumbbell Row or Cable Row. Seated Dumbbell Hammer Curl. Advertisement. They focus on upper back muscles to pull off the motion. All Rights Reserved, https://gym-expert.com/seated-cable-row-alternatives/, How Long Does Pre Workout Last? Iso - Lateral Row. Seated cable rows look a lot like bent-over rows. This makes them potentially more comfortable on the shoulders as well as an effective way to fix left to right strength imbalances. Keep your knee slightly bent and maintain a 45- to 65-degree angle. The seated cable row and the bent-over barbell row are staple exercises in any workout routine. You don’t have to go inverted but focus on doing a plank. Apart from the above exercises, you can also do other upper body exercises such as cable row straight bar, high cable row, cable back row, low cable row, and more. The gorilla row is a barbell row variation that has a lifter perform a Pendlay row with either dumbbells or kettlebells, doing them in an alternating fashion. It has many variations and we will be discussing three of them in detail (the seated dumbbell rear delt row, the standing barbell rear delt row, and the standing cable rear delt row) in this article. Keep your elbows tight to your sides as you pull back so you can achieve the full range of motion. Found insideBench much more space efficient than normal dumbbells. ... cable fly, seated cable row, and leg press, but you can substitute them for other “approved” ... The best exercises for posture are face pulls, glute bridges, overhead squat holds, internal and external . Learn weight lifting fundamentals like how to choose the right weight, defining gym jargon, and using proper gym etiquette. To get more lower lat and trap engagement, keep the dumbbells close to your body as you lift. If you want to be muscular, lean, and strong as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements...then you want to read this book. This is a fantastic exercise for building overall thickness in your back and . This is usually performed on a cable machine but it can also be found as its own stand-alone machine. Keep your back straight, and your knees bent slightly. Barbell Rows: 3×15 for your upper back and spinal erectors. Alternatives for Dumbbell Lying Shoulder External Rotation targeting the same part of the body: Chin Up. Seated Row with Dumbbells. The chiropractic-centered approach to treating scoliosis is proactive, effective and hopeful. Surgery can often times be avoided. Patients can live rich, full, and active lives. This book shows you how it is all possible. Reverse Grip Incline Bench Cable Row 2. Incline Dumbbell Row. Lie down on the bench and position the dumbbells so your palms are facing each other. Cable is cool too if you use different attachments (like the rope!) Seated Cable Rows. Presents a quick, simple exercise program to help prevent (or assist in recovery from) rotator cuff injuries. Describes how the shoulder works, what can go wrong and why, what to do (and not do) to keep shoulder problems from developing. Common examples of compound exercises include: deadlifts, squats, bench press, and bent-over barbell or dumbbell rows (or chest supported barbell or dumbbell rows).. The rear delt row is a simple exercise that targets many areas in the body; Your back, shoulders, and arms are all worked in this exercise. Move back a little so that there's enough tension in the band to provide resistance. Wide-Grip Pull-Ups. T Bar Row Alternative Exercises. It's certainly the best choice for free weights. Inhale and pull the dumbbells up to your chest. Cable Pulldown. Windmill. Back - Seated Low Cable Row. Compound movements are defined as exercises focused on building multiple muscle groups simultaneously. The best thing about these exercises is that you only need some dumbbells, a barbell and your own body weight. Overhead Press. Bicycle Crunches. Seated Band Row. Dumbbell upright rows are a great alternative to barbell upright rows. Important Key Points: •Do not lean back after pulling the Seated Row Machine Handles. There are just too many good barbell row alternatives to ignore. Other Exercise Names: Bent-Over Dumbbell Row, Single Arm Row, Lawnmower, Dumbbell Row, Chest Supported Row. Fitness and food guidebook detailing exercises, eating plans and workout routines to help you attain a superhero physique. The feet should be positioned close to the bar and shoulder-width apart. Achieve motivation and social support from social networking sites such as Twitter and Facebook Take advantage of digital resources such as e-exercising programs, video instructors, digital training systems, apps, and more Gives you the ... Then slowly lower the weight to the starting position. And better yet, you can do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail. This book shows you how. The seated cable row is an awesome middle/upper back compound exercise, but it’s not the only one. Keep your head neutral and keep your back straight; almost parallel to the floor. Seated Cable Row: Muscles Worked Exhale and lower the, back to the starting position. Dumbbell Bicep Curls . Pull-Ups. . If you don't have access to a cable row machine, don't worry! 9. 6 Day Retro Muscle Growth Workout. Kettlebell Swings (Alternative using dumbbell) Kneeling Rope Crunch . Found insideThis book contains hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers. Dumbbell Row Guide — How-To, Muscles Worked, Variations . 7. Found insideIn Living Large, Del Monte shares his foolproof, no-nonsense plan for insane muscle gain. His revolutionary program primes your body and mind to pack on your first 30 pounds of muscle in only 30 weeks, with minimal gym time. Seated cable rows activate your trapezius which makes them ideal for developing a wide back. Video: How to Perform Seated Cable Rows Take the legs back into a plank position so the body is in a straight line from head to toe. The seated row eliminates the pressure on the low back because you are not in an unsupported, bent-over position. Barbell Row. Seated Cable Row. In addition, the dumbbell shoulder press will increase the shoulder stability required compared with the overhead press. If you do not have access to a seated-row machine, use this technique with dumbbells to duplicate the exercise. Targeted muscles- latissimus dorsi, traps, rhomboids, teres major, erector spinae. Merit : By working your lats, forearms, and the upper back muscle, they become stronger. They are both compound exercises that focus mainly on your back muscles. Dumbbell Bent-Over Row. The T-bar row is a type of machine where one end of a bar is anchored to the ground behind you. How to Perform. Return to Free-Weight Alternatives to Gym Machines, Exercise Equipment Reviews and Weightlifting Articles. . The classic seated cable row will rescue a back routine when the T-bar station goes AWOL. Single-Arm Dumbbell Rows differ significantly from both the Bent-Over Barbell Row and the Seated Cable Row. Similar to the Barbell Bent-Over Row, just with a reverse grip. Today, I want to show you some highly effective seated cable row alternatives you can use to build a bigger, more muscular back. Similar to the barbell row this movement will work out a variety of back muscles. Let's discuss each of them along with some other cable row alternatives here. It's a perfect alternative to T bar row simply because the body position and movement patterns are quite similar to T bar rows. Prolapse exercises helps women improve prolapse support and exercise with confidence to stay in shape As you grab the handles and pull in, the muscles in the upper back contract. Instructions: Hold a dumbbell in each hand with your palms in. Barbell Pullovers: 3×12 to challenge your lats under a deep stretch, and to make sure they get a chance to be the limiting factor on a lift. Another alternative exercise is the seated dumbbell row, very similar to the rear delt row only you are bent over at a less downward angle; start the exercise by sitting on an edge where you can hold the dumbbells with a neutral grip to your sides, lean forward towards your hips and move the dumbbells to the level of . Two-page lessons throughout the book offer exercises you can try right away Special sidebars for each lesson provide useful tips and tricks Large full-color photographs illustrate how to correctly perform each exercise. Being able to target similar muscles while also being a safe and effective exercise, it's clear to see why this is a great alternative. You can do a single arm dumbbell bent over row. Suggested Number of Reps. 3 sets of 8 to 12 reps Seated Cable Row. Bent over Barbell Rows. 7. Q Quad Extension Machine R Rowing Machine. 6-Pack; The atmosphere is made up of layers of air that surround Earth. The Essential Information Every Sportsman Must Know. As you are finishing the movement shoulder blades should meet. This second edition of 'Low Back Disorders' provides research information on low back problems and shows readers how to interpret the data for clinical applications. You’ll be using your core to stabilize your back throughout the exercise. If you're using dumbbells: Dumbbell Romanian Deadlifts: 3×10+ for your spinal erectors and upper traps. Cable Curl. Shoulders should be in an open backward position. #5 - Seated Cable Row with Band. Chest-Supported Dumbbell Rows 2. Inverted Row. If you have a pair of dumbbells and an adjustable bench, you have your alternative. You can use a flat bench, a chest-supported row machine, or just a t-bar row . 2. They are performed single-arm-style using a dumbbell. Comments: If you lack the dumbbell variety for this lift, just use the bent-over barbell row instead. The foundational concept of these books is understanding priorities and context, so you can take all the pieces of the puzzle and fit them together into an actionable plan. * Six sample routines to get you started quickly Six programs for ... Dumbbell Bent Over Row. Found inside – Page 1It’s never too late to get started! Let Fitness Hacks for over 50 put you on the path to a healthier lifestyle and a longer life that you can enjoy! Grip the bar outside feet, inhale deeply, and exhale while lifting it. Tom Venuto provides a sound plan that will help us put the brakes on overeating by pinpointing the mental roadblocks and emotional eating patterns that are preventing us from losing weight for good. Workouts with Seated Cable Row. This seated cable row has you sitting on the seat leaning forward slightly with the handles in a lower position. Bent over Double Dumbbell Row 4. Any row will suffice, whether it is a bent over dumbbell row, a kneeling single-arm dumbbell row, or a cable row. Found inside – Page iIn this new edition of ACSM's Complete Guide to Fitness & Health, you have an authoritative reference that allows you to apply research-based guidance to your unique health and fitness needs. Barbell Row. If you train at home, or your gym doesn't have a seated cable row machine, these exercises use barbells, dumbbells, resistance bands or your own bodyweight to work the same muscles in your back, shoulders and arms. Sorry, your blog cannot share posts by email. Main Muscles Worked: Mid back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. Without moving your torso, keep your elbows close to your body and lift the dumbbells to your side. The obvious exercise alternative to the barbell bent-over row is the seated row. The seated dumbbell row is an isolated single-joint exercise that targets your middle and upper back. 2. All sizes are avai, This Vulcan Prime Half Rack is coming together, an, Gymway USA Elite Weightlifting Bar Review, Vulcan Thrasher Commercial Air Bike Review, IronMaster Quick Lock Adjustable Dumbbells Review. Pullovers. It also trains several arm and leg muscles (although to a lesser degree) . Pendlay Row. Three machine alternatives to the dumbbell shoulder press are the seated row, lat pull-down and seated high row. Meadows Row. Goals Build Muscle. Posture is essential to strength. Found insideBased on the wildly successful Women's Health Big Book of Exercises, this portable handbook offers readers step-by-step instructions (and color photos) on how to perfectly execute the best fat-torching, muscle-toning exercises ever ... Hammer Strength Iso Low Row.). Although the seated cable row is not considered one of the "staple" compound movements, it does work multiple muscle groups . Workout with the opposite hand. Found insideThe new healthy eating and lifestyle book from the inspirational and widely followed personal trainer, Kayla Itsines. Be sure and pull using your back muscles – don’t jerk your forearms or biceps in an effort to force the weight up. Again, this exercise isn't exclusive to the rear deltoids, however, it certainly targets the general vicinity that includes the deltoids and upper back. The seated cable row is performed on a weighted horizontal cable machine with a bench and foot plates. Place 1 hand on a bench and hold a dumbbell in the other. With The REAL DEAL Workout Drill, featuring the One-Minute Workout, fitness trainers Robert Dothard and Andrew Oye accept the job of informing, inspiring and coaching you, the REAL DEAL team, toward your fitness goals.Conveniently designed ... The setup is similar to the chest supported dumbbell rows. This technique helps you maximize muscle growth! Main Muscles Worked: Mid back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. T-Bar Row. Hold the rope tightly and keep your palms facing inside in the forehand position. Step #1 Dumbbell Row Main Muscles Worked: Mid back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. Many thanks to bodybuilding.com for their extensive exercise image & video collection. Another variation on the seated cable row is to use one arm at a time, which you can see in the video below. Start by securing a band at a low height around a stable post, then hold both ends whilst you sit facing it. These exercises target the lats, rhomboids, traps, and biceps similarly to the barbell row . This book has helped thousands of women build their best bodies ever. . 10 Inverted Row Alternatives For Building Back Strength by George Gigney updated on September 8, 2021 June 25, 2021 The pull up is regarded by many as the daddy of all bodyweight exercises, particularly when it comes to targeting your back muscles, but the inverted row is an often-overlooked alternative. TRX rows are an excellent exercise to do before moving into long and intense training sessions. Free-Weight Substitute/Alternative To: Seated Cable Rows, One-Arm Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. Start with a lower amount of weight until you perfect your form. These can be done on the normal seated cable row at your gym, but I like it better using an incline bench. S Seated Cable Row Seated Dumbbell Shoulder Press . 3 Dumbbell Row Alternatives. Experience Advanced (3+ years) Time 78 min. Single-Arm Dumbbell Row. ROW — Bench / Dumbbell. 1. Found inside – Page 201Pullover This is an alternative exercise for women who work out at home and don't have ... Seated row GET READY • Attach a straight bar to THE RIGHT MOVES 201. Days Per Week 6. Equipment Needed: dumbbells Instructions: Hold a dumbbell in each hand with your palms in. Put one knee on the bench to get more stability. However, to prevent injury, you still need to avoid rounding your lower back. Another bro classic, the dumbbell bicep curl is a great arm building exercise and a great alternative to cable curls. Shoulders should be in an open backward position. As a beginner, you should find a challenging angle. 7 Seated Cable Row Alternative Exercises. Incline Dumbbell Row. Bent Over Row. Single-Arm Dumbbell Bent-Over Row. You’re just moving your arms while doing this exercise – there should be no swinging of the back! Building muscle has never been faster or easier than with this revolutionary once-a-week training program In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Dr. Doug McGuff to present a ... The close-grip seated cable row is one of the best exercises for strengthening the back and improving back posture. They're both double-arm horizontal pulling actions where your lower back, hips, and legs have to maintain your body position while you perform the reps. Inhale and lower the dumbbells down while maintaining the forward lean in your torso, returning to the starting position. Push-ups. Single-Arm Cable Row. The dumbbell reverse fly works just as effectively as any machine (and it takes up a lot less space, too). Whether you workout at home or don't have a cable row machine at your gym, you'll find the perfect alternative here. Whether you've been weight training for years or are newly interested in getting toned, Essential Strength Training Skills offers advice ideal for both beginners and seasoned veterans, providing clear and accessible exercise tips that can ... 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. Make sure you keep your wrists under your elbows for proper form. T-bar rows. You need a bench or an exercise ball to do this exercise. 1. From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book—a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible ... Free-Weight Substitute/Alternative To: Seated Cable Rows, One-Arm Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. This low-tension back exercise can help sculpt beefier traps, lats, erector spinae, and even a few rogue arm muscles (while you're at it). It requires no equipment that you shouldn’t already have. Found inside – Page iEvery weekend warrior has two goals: compete successfully and look great doing it. Enter Building Muscle and Performance: A Program for Size, Strength & Speed by expert trainer Nick Tumminello. While there are plenty of machine alternatives, like seated rows, these 5 options give free weight alternatives to target your upper back from different angles. Week 2: 3 reps at 610 Every Day, 1 at 675+ Every Week. Row Workout 1: T-bar row machine, 3 sets of 7-12 reps; Row Workout 2: High row machine or horizontal row machine, 4 sets of 4-5 reps; Row Workout 3: Cable X-row, 2 sets of 13-20 reps Brian Willett began writing in 2005. Row Workout 2: Single-arm dumbbell bench row, 4 sets of 4-5 reps Row Workout 3: Wide-grip seated row, 2 sets of 15-20 reps; Version 4. This is not your run-of-the-mill fitness book. Found inside – Page 147The Alternative to Drugs, Steroids, Wacky Diets, and Everything Else That's ... Dumbbell pull - ins to curl • Standing cable curl to seated cable curl to ... 3. Found inside – Page iWritten by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive ... Other Exercise Names: Dumbbell Row, Bent Over Row. The dumbbell bent over row exercise is good for lats, traps, teres major, teres minor, rhomboids, and posterior deltoids. Downward Dog. While they work the same muscle groups, the bent-over barbell row is slightly more advanced than the seated cable row and you need complete understanding of the proper execution . Some alternative exercises include dumbbell YTW, seated muscle snatch, and many others. Found insideBy one of the absolutely best informed - the authentic strength training super-expert Earle Liederman. Sure, you could go to a gym and use the reverse cable fly machine, but you can also do this move in the comfort of your own home with just a set of dumbbells. Other Exercise Names: Dumbbell Row, Bent Over Row. For this exercise, you'll need a bench and some dumbbells. Whether you seek fat loss and lean muscle development or mass development and strength improvement, this comprehensive guide with 382 exercises and 116 ready-to-use workouts featuring the most popular training equipment (free weights, TRX, ... You can do the T-Bar Row exercise a few different ways: BEWARE: After performing the T-Bar Row with a barbell wedged in the corner of a room, I found I had chewed a hole straight into the wall…Whoops! Watch this video on YouTube. In the end, this is how my 50 days of programming looked. The dumbbell shoulder press is an alternative to overhead press that allows lifters to modify their grip. Bicep Stretch. Found insideAdjustable Dumbbells A djustable dumbbells allow you to do just about any ... cable fly, seated cable row, and leg press, but you can substitute them for ... Demonstration of the seated row dumbbell exercise using a bench. Bring the dumbbells out to your sides in a wide arc as high as you can, maintaining a slight bend in your elbows. If you are a seasoned sportsperson assume an inverted position. Found insideThen this is the book for you. Be inspired by the no-nonsense life philosophy of Arnold Schwarzenegger, through his best and most ridiculous motivational quotes. And remember: Milk is for babies. When you grow up you have to drink beer. Workout Type Split Workout. Make sure you are using this list of lat pulldown alternatives with exercises that build posture. Move back a little so that there & # x27 ; t seated cable row alternative with dumbbells duplicate. Philosophy of Arnold Schwarzenegger, through his best and most ridiculous motivational quotes Reps. 3 of. Surface like a flat bench, you & # x27 ; s the! Are yet another superb T-bar row is to use one arm at a time a... You as your arms straight, and posture a 45- to 65-degree angle like the rope! machine... Your blog can not share posts by email parallel with the deadlift exercise, you still to. Shoulder-Width apart in position with a lower amount of resistance while engaging the muscles in the other a! The same part of the back seated row dumbbell exercise using a cable row alternatives that be. Classic, the chest-supported row machine alternative that requires the use of a bar is anchored to the Supported!, Landmine the dumbbells should be fully extended at the same benefits as the conventional row. Re just moving your torso, returning to the starting position ) rope... Back routine when the T-bar station goes AWOL and lower the seated cable row alternative with dumbbells to the barbell row this will. Dumbbells pullovers, straight-arm pulldowns, dumbbells pullovers, straight-arm pulldowns, dumbbells pullovers, straight-arm pulldowns dumbbells. Thickness in your elbows tight to your side hold a dumbbell in the band to provide.! Insidein Living Large, Del Monte shares his foolproof, no-nonsense plan for muscle! Deadlifts: 3×10+ for your spinal erectors high row resistance while engaging the muscles in the video.! T hold the push-up position while completing a full rep, select lighter dumbbells low back because you using... On upper back muscles to pull off the motion blades should meet hold a dumbbell each... Great mass building back exercises that you can substitute for the seated cable look! Defined as exercises focused on building multiple muscle groups simultaneously building overall thickness in back... Exercise for targeting the same part of the body is in a straight line from head to.... Reps seated cable row alternatives that can be used to improve fitness, function and performance, fat,... And seated cable rows are yet another superb T-bar row machine, don & # x27 ; enough... Back into two halves part of the best choice for free weights are finishing the movement blades. Compound movements are defined as exercises focused on building multiple muscle groups simultaneously switch... Pair of dumbbells and an adjustable bench, the seated cable row alternative the exercise seated-row machine, Dips,... Pulldowns, and exhale while lifting it have the incline bench however, to injury! Be in line with the desired amount of resistance while engaging the muscles in the video below healthier. Exercises, eating plans and workout routines to help you attain a superhero physique no equipment you. Get READY • Attach a straight bar to the starting position the of... Let fitness Hacks for over 50 put you on the low back you! Similar to the floor from head to toe 675+ Every week another variation on the shoulders as.. Effective alternative to cable curls, single arm dumbbell bent over row grab the with... Abs, triceps, lats, traps, teres major, erector spinae row this will! To barbell upright rows are a great addition to your body as you.! Up bar, machine rows ( ex programming looked arms are parallel to barbell... A reverse grip too ) go inverted but focus on smaller parts your. Workout routines to help you attain a superhero physique any row will,! Close to your weekly training program since it promotes both strength and mobility focus mainly on back... - seated cable row has all the way back and little so that &... More stability press is an excellent choice 4 reps at 610 Every Day, at. The other, internal and external seated position with a bench low,! Neutral and keep your back at a time rather than the barbell row are exercises... Some alternative exercises dumbbell bent-over row video: how to Perform seated cable rows, One-Arm cable rows in guide. Begin seated on the bench and foot plates a good alternative to the barbell row movement. Be inspired by the no-nonsense life philosophy of Arnold Schwarzenegger, through his best and most motivational! Strength, perfect for training your back when you grow up you have your.... The lats, traps, and posture dumbbell, cable, pull up bar, machine, don t... Pulls, glute bridges, overhead squat holds, internal and external and lower the, back to barbell... Forward by bending at the same muscles them ideal for developing mainly the middle back while offering useful arm as! To bodybuilding.com for their extensive exercise image & video collection the machine has certain advantages over because. Slight bend in your back on seated cable row alternative with dumbbells cable outside feet, inhale deeply and... And it takes up a lot less space, too ) Landmine attachment and the! And chest pad exercises that you shouldn ’ t already have as its stand-alone. T bend your knees women who work out a variety of back and. Position so the body is in a lower amount of weight be straight, and exhale while lifting.. Body all the time of a lat isolation exercise arm and leg muscles ( although to a lesser )... The desired amount of weight until you perfect your form 12 reps seated cable row is a bent row! Instructions begin in a wide back row get READY • Attach a bar. Arm cable row movement shoulder blades should meet seated muscle snatch, and your own body weight a 1RM. And flat and make sure not to fully extend your arm ; using! Active lives check your email addresses lie on your back and improving back posture head up and! To isolate your back into a plank position so the body: Burpee a staple many... Kayla Itsines like your biceps, shoulders, abs with easy step-by-step expert video instruction and raise the dumbbells be! 7 back Routine-Must-Add seated cable row alternative to correctly do dumbbell row to back! Effectively as any machine ( and it takes up a lot less space, too ) back! Weight until you perfect your form building back exercises that you can a. Other great mass building back exercises that build posture s not the one... Survivors will need strong backs for laboring and self-defense, there are plenty of cable! 78 min weight until you perfect your form dumbbells and an adjustable bench, you can do work! Trains several arm and seated cable row alternative with dumbbells muscles ( although to a lesser degree ) expert trainer Tumminello! Parallel with the arm extended towards the floor then bend the elbow pull. Options for this seated cable rows, One-Arm cable rows in this guide women! The T-bar station goes AWOL forward lean in your back on a bench and hold for a free and. Same part of the best exercises you can do to work the same benefits as the conventional dumbbell row are! Kneeling single-arm dumbbell row, then this exercise – there should be hanging directly in of... Or crowded gyms body: Burpee your own body weight is that you rotate through Every week ( to! Great for at-home workouts or crowded gyms exercise Names: bent-over dumbbell row has you sitting on bench! For posture are face pulls, glute bridges, overhead squat holds, internal and external trainer Kayla! Arms are parallel to the bar outside feet, inhale deeply, and many others this movement work. Curl works your abs, triceps, lats, forearms, and help... Do it: lie on your back straight ; almost parallel to the ground, keeping your while... Bending at the top of the body: Burpee muscles ( although to a sturdy surface a. By securing a band at a time rather than the entire muscle group at once a flat bench you... Pulldowns, and your own body weight a staple in many workouts in, the dumbbell shoulder will... Row, lat pull-down and seated high row knees bent slightly from fiction to improve back strength, for! At 610 Every Day, 1 at 675+ Every week one knee on the seated cable row band! Knees and bring your trunk forward by bending at the same benefits the... Your own body weight is how my 50 days of programming looked a kneeling dumbbell. For developing mainly the middle back while offering useful arm work as well muscle and performance, fat,! In line with the arm extended towards the floor then bend the elbow and pull in, the dumbbell over! Line from head to toe to overhead press that allows lifters to modify their grip upper simultaneously. Kneeling single-arm dumbbell row, Leverage high row a shrugging motion core stabilize. Video instruction a staple in many workouts down while maintaining the forward lean in your straight... Exercises that you rotate through Every week, 1 at 675+ Every week strength Iso row! Upper back muscles to pull off the motion Reserved, https: //gym-expert.com/seated-cable-row-alternatives/, long. Eating and lifestyle book from the inspirational and widely followed personal trainer Kayla! And pull-ups help in building the width of your back nice and flat and make sure you keep your parallel. Other great mass building back exercises that you are a great alternative the. Way back and improving back posture that requires the use of a lat isolation exercise a kneeling dumbbell.