My gym has 10lbs plates that are the same height as 45lbs plates, so I've been using those when deadlifting and rowing. This allows you to isolate your upper back by taking the load off your core. Popularly known for building strength and size through the back and biceps, the seated cable row is a golden oldie. I can also function the next day after doing rows. If possible, use some bumper plates to raise the bar higher off the ground so you're not bent so far over while rowing. Check out our top 3 favourite free weight lat pulldown alternatives: #1 Quadruped Birddog Single Arm Dumbbell Row These alternatives target muscles that minimize back pain as it strengthens the muscles responsible for proper posture. Variations: Seated cable high row; Alternative: None; How to do a High Cable Row. However, there are many rowing exercise alternatives that are just as effective and work the same muscles out. Free-Weight Substitute/Alternative To: Seated Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. Set up the high pulley cable machine by attaching the rope. Rows allow you to reinforce technique under load and hold position, which reinforces deadlift performance. Keep your head and neck in a neutral position. It’s a good idea to start with your weaker arm. Lift your chest, retract your shoulders and hold a high cable in both hands with a close grip attachment. Whereas, the seated cable row does require a lot of core effort to help you stabilize. A strong back improves your posture, making you look tall and confident. This makes it easy to do effective back and bicep workouts from home, with a minimal home gym set up. I am doing stronglifts 5x5 and i am really enjoying the program. Starting at Low weights and proper form will actually strengthen your back. Quick NavigationInstructions with Pictures1. Have the bar close in front of you and hold the bar with a pronated, medium to wide grip. Bench Press Vs Dips: Which Is Better For Strength & Hypertrophy? I find this exercise especially effective as a strength exercise and would happily ditch the machines for this seated cable row alternative. 1-arm bent-over db rows 3. chest-supported incline db row 4. 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. These exercises also provide alternatives to pull-ups, in case you don’t have access to a pull-up bar. If you find the barbell row hurting your shoulders, perform the variations instead. How to Do a Close-Grip Seated Cable Row with Proper Form. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. My opinion, but next to leg training, back training is one of my favorite body parts to train. Most lifters need to be doing horizontal pulls. I’d hate for those without access to a seated cable row machine to feel as if they’re missing out…. Because frankly, they’re not! Might as well replace those too , New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. 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. The seated cable row and the bent-over barbell row are staple exercises in any workout routine. I have a dodgy lower back and it concerns me this one movement. The seated cable row is just one of many exercises that can be performed to maximize back strength and hypertrophy. Colossus Fitness 659,846 views. I worry about form on this, it is an exercise I've never done. Not at all. 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. My lower back was trash until I started doing SL5x5. Only for this one exercise. Archived. Here are a few techniques for those wanting to know how to do rows at home. The incline dumbbell row is an excellent alternative to seated cable rows. Try 3 seconds up, 3 seconds down for 8 to 10 repetitions. 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. now i started workout still pain . Stand in front of a cable row machine with a shoulder-width stance and the knees slightly bent. Share Tweet Reddit Pin. The single arm dumbbell row is a unilateral exercise that allows you to load and work one side of your body at a time. 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. © 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Cookies help us deliver our Services. 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!! Position the pulley so that the cable attachment with D-handles is at your ribcage level. How To PROPERLY Perform the Seated Row | 3 Cable Row Variations for Muscle Gain - Duration: 6:28. 2. Concentric Movement3. Repetition should be slow and controlled for maximum time under resistance. From your latissimus dorsi to your rhomboids, trapezius and all the stabilizer muscles around them, the inverted row has you covered. 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. This exercise is done with one dumbbell of an appropriate weight, and a bench for support. 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. Personally, I really like doing seated cable rows. Asking other guys with good form at the gym to spot my form. It also conveys strength and power. 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. He has been lifting weights & writing about fitness for over 5 years. These help ameliorate the affects of daily slumping and sitting. I switched to seated cable rows for this exact reason. I can also function the next day after doing rows. Press J to jump to the feed. The t-bar row vs. bent over row are two exercises that target the muscle of the back and are quite similar in function. This is another exercise that is best performed in low repetitions over numerous sets. Each repetition starts with the barbell as a dead weight on the ground. On the seated row, you do not lean back, so try not to raise your shoulders up too much when doing the dumbbell version. 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. 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. Back parallel to the floor, use only arms and shoulders for the rowing movement, Squats and deadlifts work your lower back too. 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. 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