10 Best Cable Floor Seated Wide-grip Row Alternatives for Home Gyms

The Cable Floor Seated Wide-grip Row is done seated with a cable machine. Ranked closest by our scoring: the Inverted Row, the Bodyweight Standing Row and the Suspended Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Floor Seated Wide-grip Row

Cable Floor Seated Wide-grip RowPlay demonstration
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Cable Floor Seated Wide-grip Row
  1. Sit on the floor with your legs extended and your back straight.
  2. Attach a cable handle to a low pulley and position the cable machine behind you.
  3. Grasp the handle with a wide overhand grip, palms facing down.
  4. Lean back slightly, keeping your back straight and your chest lifted.
  5. Pull the handle towards your waist, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Cable Floor Seated Wide-grip Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Floor Seated Wide-grip Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Inverted RowPlay demonstration

    1. Inverted Row

    62% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  2. Bodyweight Standing RowPlay demonstration

    2. Bodyweight Standing Row

    61% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  3. Suspended RowPlay demonstration

    3. Suspended Row

    61% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: a suspension trainer, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  4. Bodyweight Standing Close-grip RowPlay demonstration

    4. Bodyweight Standing Close-grip Row

    59% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  5. Inverted Row With StrapsPlay demonstration

    5. Inverted Row With Straps

    59% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: a suspension trainer, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  6. Muscle-up (On Vertical Bar)Play demonstration

    6. Muscle-up (On Vertical Bar)

    58% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
    4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
    5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  7. Bodyweight Standing Row (With Towel)Play demonstration

    7. Bodyweight Standing Row (With Towel)

    58% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  8. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    8. Bodyweight Standing Close-grip One Arm Row

    51% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  9. Bodyweight Standing One Arm RowPlay demonstration

    9. Bodyweight Standing One Arm Row

    50% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row
  10. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    10. Bodyweight Standing One Arm Row (With Towel)

    50% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Cable Floor Seated Wide-grip Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Floor Seated Wide-grip Row

Why You Might Need a Cable Floor Seated Wide-grip Row Alternative

You might substitute the Cable Floor Seated Wide-grip Row for pain, equipment limits, or technique faults. Lower-back pain or limited cable setups push you toward chest-supported or vertical-pull options that reduce lumbar shear. Programming goals also matter: use heavy barbell rows for strength, lat pulldowns for hypertrophy volume, and inverted rows for progressive bodyweight work. Technique cue: brace your core and avoid lumbar flexion; emphasize scapular retraction and shoulder extension to target the latissimus dorsi rather than overloading the traps.

Cable Floor Seated Wide-grip Row FAQ

What muscles does Cable Floor Seated Wide-grip Row work?

The exercise primarily targets the latissimus dorsi through shoulder extension and adduction, with secondary activation of the teres major, posterior deltoids, rhomboids, and middle trapezius for scapular retraction. The biceps and brachialis assist during elbow flexion.

What is the best bodyweight alternative to Cable Floor Seated Wide-grip Row?

The wide-grip inverted row (feet elevated) is the top bodyweight substitute because it keeps a horizontal pull plane and strong scapular retraction. Cue: keep a rigid plank body and pull your chest to the bar while driving elbows down and back to emphasize the lats.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology