5 Seated Cable Row Alternatives for Building a Strong, Wide Back 

Explore these cable seated row variations to add variety to your workout or as alternatives when equipment is limited.

The seated cable row is a staple strength training exercise favored by bodybuilders and fitness enthusiasts to target key upper body muscles. As a variation of the traditional row, it effectively engages the traps, lats, posterior delts, biceps, and even the core to some extent (1). While highly effective, it’s not the only option. If you’re looking to switch up your routine or don’t have access to a seated cable row machine, there are plenty of alternatives that deliver similar results.

In this article, we explore the seated cable row in detail, breaking down the muscles it targets and its benefits. Additionally, we highlight a range of effective alternative exercises to help you diversify your training and maximize your gains in the back and arms. Research shows that varying your workout routine can lead to better muscle growth and strength development (2).

Overview — Seated Cable Row

Seated cable row is an effective exercise for building and strengthening your upper body. It works the majority of your back, which includes the traps, lats, rhomboids, and the posterior deltoids. It also works your biceps muscle (that is your upper arm) and, to a certain degree, your core muscles, which include the obliques and the abs.

Performing the seated cable row places constant tension on the target muscle, which is due to the constant resistance provided by the cable. This study demonstrates that time under tension is a significant factor that promotes muscle growth and strength gains in target muscles (3).

Working your back and arms through this exercise can help you achieve a well-ripped, muscular back. It also improves your posture, enhancing your ability to lift heavy objects, improving athletic performance, and improving your overall quality of life. However, below are some alternatives you can add to vary your training.

Seated Cable Row Alternatives

Every back workout should primarily have two basic movements: rowing and pulling. These movements are what is responsible for giving you a well-defined, thick, V-tapered, and strong back. Pulling movements give your back the width and V-shaped nature, adding to its wide definition. On the other hand, the rowing movements add to the thickness and muscle mass of the back. 

Interestingly, both pulling and rowing horizontally recruit additional muscle groups, such as the scapula, arms, and lats. This helps provide better mobility and stability of joints, and overall, strengthens the back. So, when selecting an effective back exercise, ensure it incorporates at least two of these movements. Below are exercises that meet these criteria.

Dumbbell Row

The dumbbell row is an excellent alternative for developing the back. If faced with the unavailability of a cable machine, all you need is a pair of dumbbells to execute this routine.

It works similarly to the seated cable row, and you can even do this exercise unilaterally. This helps you to focus on a better mind-muscle connection, increased range of motion, strength, and muscle imbalances.

Dumbbell Row — Technique

If you want to do a single-arm dumbbell row, this is how:

1. Grab a dumbbell and bend over while placing your other hand on a flat bench.
2. Keep your back at a 45-degree angle to the bench, with the weight hanging at your side. This is your starting position.
3. Next, slowly pull the dumbbell by pulling with your elbows. Be careful not to move your shoulders.
4. Pause for about two to three seconds and slowly return the weight to the starting position.
5. Do it as many times as you can, then switch to the other hand and repeat the exact movement. 

Incline Bench Dumbbell Row

Another back exercise that utilizes dumbbells is the incline bench dumbbell row. This routine not only involves weight pulling and rowing, but also some degree of stretching. To do this, you need an incline bench.

Incline Bench Dumbbell Row — Technique

1. Set your bench at a 45 or 60-degree angle and grab a pair of dumbbells.
2. Place your chest on the bench and let your arms hang to the sides. This is your starting position. 
3. Pull the dumbbell to your sides by flexing at your elbows while slightly raising your upper body.
4. Pause at the top of the movement and contract your lats for about two to three seconds.
5. Finally, slowly return to the starting position, making it one rep.
6. Perform this exercise for as many repetitions as you desire.   

Barbell Bent-Over Row

The barbell bent-over row works your back almost like no other back exercise. It also, to a certain degree, recruits the arms and forearms, providing an excellent exercise experience. To add more variety to this exercise, consider experimenting with different grip styles. Using an overhand grip primarily focuses on the upper back muscles, while using an underhand grip targets the lats, traps, and biceps more effectively.

Barbell Bent Over Row — Technique

1. Stand with your feet shoulder-width apart, hinge at your hips until your torso is almost parallel to the floor, and grab a barbell using an overhand grip.
2. Keep your back straight and slowly pull the weight towards your chest while squeezing your shoulder blades together.
3. Pause for about two to three seconds and slowly return to the starting position, completing one rep. 

Deadlift

Deadlifts are a muscle-mass building exercise. This compound lift not only works your back but also your posterior chain, arms, core, and shoulders. To perform deadlifts, all you need is a barbell. You can also tweak your deadlift routines by incorporating advanced variations like Jefferson deadlifts, Romanian deadlifts, stiff leg deadlifts, rack pulls, and resistance band deadlifts.

Deadlift — Technique

1. Stand with your feet shoulder-width apart. Your shins should be very close to the bar. 
2. Hinge at your hips and lower your torso until it’s almost parallel to the floor.
3. Next, grab the bar using an overhand grip, squeeze your shoulder blades together, keep your back straight, and brace your core.
4. Push through your heels and slowly lift the bar until your elbows are locked out.
5. Pause for about two to three seconds and slowly return to the starting position, completing one rep. 

Plank Row

The plank row is a bodyweight exercise that is convenient and easy to do as long as you have adequate floor space. You don’t need any equipment for this exercise, and you can still get major back muscle and strength gains. Performing this exercise engages most of the back muscles, including the erector spinae, as well as the glutes, arms, and core muscles.

Plank — Technique

1. Place your palms and feet as if in a plank position and extend your arms.
2. Brace your core muscles and slowly lift one arm by flexing your elbows.
3. Pause at the top of this movement for about two to three seconds and return that arm to the starting position.
4. Alternate between the arms for as many reps as possible.   

Wrapping Up

The seated cable row is an excellent exercise to build a strong, well-defined back and arms. However, in the absence of a seated cable row machine, other effective exercises can help develop your back. This article lists five seated cable row alternatives to back exercises, ranging from bodyweight routines to other free weights. Try out these exercises and see your back grow. 

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References

1. De Abreu Vasconcelos, C. M. W., Lopes, C. R., Almeida, V. M., Neto, W. K., & Soares, E. (2023). Effect of different grip position and shoulder- abduction angle on muscle strength and activation during the seated cable row. International Journal of Strength and Conditioning, 3(1). https://doi.org/10.47206/ijsc.v3i1.190 
2. Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of strength and conditioning research, 36(6), 1753–1762. https://doi.org/10.1519/JSC.0000000000004258
3. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200