10 Best Cable Low Seated Row Alternatives for Lat Strength

The Cable Low Seated Row is done seated with a cable machine. Ranked closest by our scoring: the Cable Seated High Row (V-bar), the Cable Decline Seated Wide-grip Row and the Cable Floor Seated Wide-grip Row.

If the low row seat is taken, you still want a seated pull that trains the same lats as the Cable Low Seated Row. The Cable Seated High Row (V-bar) is the closest swap because it keeps the same seated pull: you pull a v-bar in to your torso, palms facing each other, instead of the double handles. Without any cable stack free at all, the Leverage Iso Row moves that same seated pull onto a machine that loads by pin instead of a cable.

Cable Low Seated RowWatch the Cable Low Seated Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Low Seated Row

The steps for the Cable Low Seated Row itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Cable · Intermediate · Compound

  1. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handles with an overhand grip, palms facing down.
  3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
  4. Pull the handles towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Cable Low Seated Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Low Seated Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Seated High Row (V-bar)Play demonstration

    1. Cable Seated High Row (V-bar)

    99% match

    Lats · Intermediate · Compound

    Pick this when you want an easier version that still works the lats.

    • Cable
    How to perform it
    1. Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
    2. Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
    3. Keep your back straight and lean slightly forward from the hips.
    4. Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the peak of the contraction, then slowly release the tension and return 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
    • Movement: seated row, the same as the Cable Low Seated Row
    • Primary muscle: lats, the same as the Cable Low Seated Row
    • Equipment: a cable, the same as the Cable Low Seated Row
    • Body position: seated, the same as the Cable Low Seated Row
  2. Cable Decline Seated Wide-grip RowPlay demonstration

    2. Cable Decline Seated Wide-grip Row

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Cable
    How to perform it
    1. Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
    2. Grasp the cable attachment with a wide overhand grip, palms facing down.
    3. Lean back slightly, keeping your back straight and your core engaged.
    4. Pull the cable towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the contraction, then slowly release the cable back 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
    • Movement: seated row, the same as the Cable Low Seated Row
    • Primary muscle: lats, the same as the Cable Low Seated Row
    • Equipment: a cable, the same as the Cable Low Seated Row
    • Body position: seated, the same as the Cable Low Seated Row
  4. Elevated Cable Rows

    4. Elevated Cable Rows

    95% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Cable
    How to perform it
    1. Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
    2. Place it on the seat of the cable row machine.
    3. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
    4. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
    5. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
    6. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
    7. Repeat for the recommended amount 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 Low Seated Row
    • Equipment: a cable, the same as the Cable Low Seated Row
    • Body position: seated, the same as the Cable Low Seated Row
  6. Cable Thibaudeau Kayak RowPlay demonstration

    6. Cable Thibaudeau Kayak Row

    87% match

    Lats · Intermediate · Compound

    Pick this when you want to work the lats one side at a time.

    • Cable
    How to perform it
    1. Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor.
    2. Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.
    3. Lean forward from your hips, keeping your back straight and your abs engaged.
    4. Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body.
    5. Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and perform with your left 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 Low Seated Row
    • Equipment: a cable, the same as the Cable Low Seated Row
    • Body position: seated, the same as the Cable Low Seated Row
  7. Cable Straight Back Seated RowPlay demonstration

    7. Cable Straight Back Seated Row

    85% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the lats.

    • Cable
    How to perform it
    1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the cable handles with an overhand grip, palms facing down.
    3. Keep your back straight and lean slightly forward from the hips.
    4. Pull the cable handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the handles back 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
    • Movement: seated row, the same as the Cable Low Seated Row
    • Primary muscle: upper back, not lats
    • Equipment: a cable, the same as the Cable Low Seated Row
    • Body position: seated, the same as the Cable Low Seated Row

Why You Might Need a Cable Low Seated Row Alternative

The Cable Low Seated Row needs a seated cable stack, so a busy machine or one row station is reason enough to look elsewhere. Every alternative here keeps you seated and pulling toward your torso, and most sit on the same cable stack, just with a different handle, grip or angle. The Cable Decline Seated Wide-grip Row sits you on a decline bench with a slight lean back, while the Cable Seated Wide-grip Row keeps the same seat and forward lean with a single wide overhand-grip handle; both bring the handle to your lower chest. The Cable Thibaudeau Kayak Row has you pull one handle at a time instead of both together. The Leverage Iso Row is the exception: it swaps the cable for a machine loaded by pins, so it stays useful when every cable stack is taken.

How to Choose the Right Cable Low Seated Row Substitute

Take the Cable Seated High Row (V-bar) first if the low row seat is busy but another cable stack is open: it keeps the same seated pull as the Cable Low Seated Row, with a v-bar and a palms-facing grip. Want to train one side at a time? The Cable Thibaudeau Kayak Row keeps the seated pull but has you work one handle at a time, a fair way to learn to control each side. When no cable stack is free anywhere, the Leverage Iso Row moves the same pull onto a machine loaded by pins. For a wider grip on the same upright seat, take the Cable Seated Wide-grip Row. The Cable Decline Seated Wide-grip Row goes further, seating you on a decline bench with a slight lean back for the same wide-grip pull to your lower chest.

Cable Low Seated Row FAQ

Which alternative keeps the same seated pull with just a different grip?

The Cable Seated High Row (V-bar). It keeps you at the same kind of cable stack and the same seated pull, but you grip a v-bar with your palms facing each other instead of the double handles the Cable Low Seated Row uses. Reach for it first when the low row seat is taken but another cable stack in your gym is free.

Which alternative works one arm at a time?

The Cable Thibaudeau Kayak Row. It keeps the same seated pull, but you work one handle at a time instead of pulling with both arms together, so each side has to do its own work rather than share the load. That makes it a useful way to learn to control the pull evenly on both sides.

Which alternative uses a machine loaded by pins instead of a cable stack?

The Leverage Iso Row. It keeps you seated and pulling the handles in to your torso, but you load the weight onto the machine's pins rather than pulling a cable, so it stays useful on a day when every cable stack in your gym is already taken.

Which alternatives only change the grip?

None of them changes what the pull works. The Cable Straight Back Seated Row is the same seated pull as the Cable Low Seated Row, the Cable Reverse-grip Straight Back Seated High Row turns your palms up for the same pull, and the Cable Seated Wide-grip Row widens your grip and brings the handle to your lower chest. Treat all three as grip changes on the same row, not a switch from lats to upper back.

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