10 Best Cable Seated One Arm Alternate Row Alternatives for Limited Equipment

The Cable Seated One Arm Alternate Row is done seated with a cable machine. Ranked closest by our scoring: the Cable Straight Back Seated Row, the Cable Reverse-grip Straight Back Seated High Row and the Cable Seated Wide-grip Row. Three harder versions, the Cable Rope Elevated Seated Row, the Cable Rope Crossover Seated Row and the Cable Rope Seated Row, are listed below as progressions rather than swaps.

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

Original Exercise: Cable Seated One Arm Alternate Row

Cable Seated One Arm Alternate RowPlay demonstration
Primary muscle
Upper Back
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Cable Seated One Arm Alternate Row
  1. Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
  2. Grasp the handle with one hand and keep your arm fully extended in front of you.
  3. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
  4. Pause for a moment at the top of the movement, squeezing your back muscles.
  5. Slowly release the handle back to the starting position.
  6. Repeat with the other arm.
  7. Alternate between arms for the desired number of repetitions.
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Ranked Cable Seated One Arm Alternate Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Seated One Arm Alternate 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Straight Back Seated RowPlay demonstration

    1. Cable Straight Back Seated Row

    92% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    It uses the same equipment and still works the upper back.

    How to perform this exercise
    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 Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  2. Cable Reverse-grip Straight Back Seated High RowPlay demonstration

    2. Cable Reverse-grip Straight Back Seated High Row

    88% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Sit on the seat facing the cable machine with your feet flat on the floor.
    2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
    3. Keep your back straight and lean slightly forward from your hips.
    4. Pull the cable 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 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 Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  3. Cable Seated Wide-grip RowPlay demonstration

    3. Cable Seated Wide-grip Row

    88% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with a wide grip.

    How to perform this exercise
    1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the handle with a wide overhand grip, palms facing down.
    3. Keep your back straight and lean slightly forward from the hips.
    4. Pull the handle towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the contraction.
    6. Slowly release the handle back to the starting position, fully extending your arms.
    7. 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 Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  4. Cable Rope Elevated Seated RowPlay demonstration

    Progression

    4. Cable Rope Elevated Seated Row

    83% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the upper back.

    How to perform this exercise
    1. Sit on the elevated seat facing the cable machine.
    2. Grab the cable rope handles with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
    4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the fully contracted position.
    6. Slowly release the tension and extend your arms 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
    • Movement: seated row, the same as the Cable Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  5. Cable Rope Crossover Seated RowPlay demonstration

    Progression

    5. Cable Rope Crossover Seated Row

    82% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Lean back slightly, keeping your back straight and your core engaged.
    4. Pull the cable ropes towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, 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 Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  6. Cable Rope Seated RowPlay demonstration

    Progression

    6. Cable Rope Seated Row

    82% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
    4. Pull the cable ropes towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, 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 Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  7. Band One Arm Twisting Seated RowPlay demonstration

    7. Band One Arm Twisting Seated Row

    78% match
    • Upper Back
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the upper back.

    How to perform this exercise
    1. Sit on a bench or chair with your feet flat on the ground and your back straight.
    2. Hold the band with one hand and extend your arm fully in front of you.
    3. Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
    4. At the same time, twist your torso towards the side of the pulling arm.
    5. Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
    6. 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
    • Movement: seated row, the same as the Cable Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a band, not a cable
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  8. Cable Low Seated RowPlay demonstration

    8. Cable Low Seated Row

    77% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Movement: seated row, the same as the Cable Seated One Arm Alternate Row
    • Primary muscle: lats, not upper back
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  9. Cable Seated High Row (V-bar)Play demonstration

    9. Cable Seated High Row (V-bar)

    77% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    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 Seated One Arm Alternate Row
    • Primary muscle: lats, not upper back
    • Equipment: a cable, the same as the Cable Seated One Arm Alternate Row
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row
  10. Resistance Band Seated Straight Back RowPlay demonstration

    10. Resistance Band Seated Straight Back Row

    77% match
    • Upper Back
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended and loop the resistance band around your feet.
    2. Hold the ends of the resistance band with your hands, palms facing each other.
    3. Keep your back straight and lean slightly back, engaging your core.
    4. Pull the resistance band towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, 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 Seated One Arm Alternate Row
    • Primary muscle: upper back, the same as the Cable Seated One Arm Alternate Row
    • Equipment: a band, not a cable
    • Body position: seated, the same as the Cable Seated One Arm Alternate Row

How to Choose the Right Cable Seated One Arm Alternate Row Substitute

Select a substitute based on equipment, injury history, and training goals. If you lack cables but have dumbbells, use single-arm dumbbell rows and emphasize a long eccentric and scapular retraction to match muscle activation. For lower-back issues, pick chest-supported or prone rows to remove lumbar extension, keep the spine neutral and pull the elbow to the ribcage. If you need core challenge and anti-rotation, use standing single-arm cable or band rows with a staggered stance and a controlled scapular pull. Prioritize exercises that allow progressive overload and reproduce the horizontal pull plane.

Cable Seated One Arm Alternate Row FAQ

What muscles does Cable Seated One Arm Alternate Row work?

It primarily targets the latissimus dorsi, rhomboids, middle and lower trapezius, and posterior deltoid, with biceps and forearms as secondary movers. Initiate each rep with scapular retraction to prioritize the mid-trap and rhomboid activation and reduce reliance on the biceps.

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