10 Best Cable Seated Row Alternatives for Lat Strength

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

Skip the Cable Seated Row and you lose a simple seated pull: sit at the cable row machine, take an overhand grip, and pull the handles to your body while squeezing your shoulder blades together. Elevated Cable Rows comes closest: same cable row machine, a 4 to 6 inch platform on the seat, V-bar handles, and the same squeeze at the finish. For a different grip, the Cable Seated High Row (V-bar) pulls a V-bar to your torso with palms facing each other.

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

Original Exercise: Cable Seated Row

Cable Seated RowPlay demonstration
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Cable Seated Row
  1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
  3. Pull the handles towards your body, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Cable Seated Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Seated 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
    Elevated Cable Rows

    1. Elevated Cable Rows

    99% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    It uses the same equipment and still works the lats.

    How to perform this exercise
    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 Seated Row
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  2. Cable Low Seated RowPlay demonstration

    2. Cable Low Seated Row

    94% 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 Row
    • Primary muscle: lats, the same as the Cable Seated Row
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  3. Cable Seated High Row (V-bar)Play demonstration

    3. Cable Seated High Row (V-bar)

    94% match
    • Lats
    • Cable
    • Intermediate
    • Compound

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

    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 Row
    • Primary muscle: lats, the same as the Cable Seated Row
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  4. Cable Thibaudeau Kayak RowPlay demonstration

    4. Cable Thibaudeau Kayak Row

    93% match
    • Lats
    • Cable
    • Intermediate
    • Compound

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

    How to perform this exercise
    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 Seated Row
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  5. Cable Decline Seated Wide-grip RowPlay demonstration

    5. Cable Decline Seated Wide-grip Row

    90% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with a wide grip.

    How to perform this exercise
    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 Seated Row
    • Primary muscle: lats, the same as the Cable Seated Row
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  6. Cable Floor Seated Wide-grip RowPlay demonstration

    6. Cable Floor Seated Wide-grip Row

    90% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Movement: seated row, the same as the Cable Seated Row
    • Primary muscle: lats, the same as the Cable Seated Row
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  7. Leverage Iso Row

    7. Leverage Iso Row

    88% match
    • Lats
    • Machine
    • Intermediate
    • Compound

    A good swap when you have a machine to work with, and it still works the lats.

    How to perform this exercise
    1. Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
    2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
    3. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

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

    Why this matches
    • Primary muscle: lats, the same as the Cable Seated Row
    • Equipment: a machine, not a cable
    • Body position: seated, the same as the Cable Seated Row
  8. Seated Cable Rows

    8. Seated Cable Rows

    84% match
    • Middle Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first 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.
    2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
    3. 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.
    4. 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.
    5. Repeat for the recommended amount 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 Row
    • Primary muscle: middle back, not lats
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  9. Cable Rope Elevated Seated RowPlay demonstration

    9. Cable Rope Elevated Seated Row

    80% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    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 Row
    • Primary muscle: upper back, not lats
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row
  10. Cable Rope Crossover Seated RowPlay demonstration

    10. Cable Rope Crossover Seated Row

    80% 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 Row
    • Primary muscle: upper back, not lats
    • Equipment: a cable, the same as the Cable Seated Row
    • Body position: seated, the same as the Cable Seated Row

Why You Might Need a Cable Seated Row Alternative

The Cable Seated Row has you sit at a cable stack, take an overhand grip on the handles, and pull them to your body while you squeeze your shoulder blades together. That single station is the reason lifters look elsewhere: someone else is using it, the grip does not suit your hands today, or you want to work one arm at a time instead of both together. Every swap keeps you on a cable or a machine and keeps the same pull to your torso, but changes the grip, the angle you sit at, or whether both arms move at once. The Cable Decline Seated Wide-grip Row and the Cable Floor Seated Wide-grip Row swap the grip and the angle, while the Cable Thibaudeau Kayak Row splits the pull between arms.

How to Choose the Right Cable Seated Row Substitute

If your usual station is taken, Elevated Cable Rows uses the same cable row machine with a platform on the seat and V-bar handles, so the pull to your torso and the squeeze at the finish stay the same. The Cable Seated High Row (V-bar) keeps you seated at the cable machine, leaning slightly forward, and pulls a V-bar to your torso with palms facing each other, so pick it for the same row with a neutral grip. Want to fix a side that lags behind? The Cable Thibaudeau Kayak Row pulls one arm at a time so the weaker side cannot borrow help from the stronger one. If every cable stack in the gym is taken, the Leverage Iso Row moves the same pull onto a fixed machine instead.

Cable Seated Row FAQ

Which Cable Seated Row alternative feels most like the original?

Elevated Cable Rows. You sit on the same cable row machine and pull to the same lats, so the changes are a 4 to 6 inch platform on the seat and V-bar handles in place of the standard grip. The pull itself and the squeeze at the finish stay the same.

What is an easier version of the Cable Seated Row for a beginner?

None of these rows is lighter than the standard seated row; they follow the same steps. For a beginner, the Cable Seated High Row (V-bar) is a fair place to start: sit at the cable machine, take the V-bar with palms facing each other, and pull it to your torso by drawing your shoulder blades back. The palms-facing grip is the only change, and it carries straight over to the full seated row.

How do I train a weaker side on the Cable Seated Row?

The Cable Thibaudeau Kayak Row has you sit facing the machine and pull the handle to your torso with one arm before switching to the other, so a weaker side cannot lean on the stronger arm to finish the set. Train each side for the same sets and reps and let the lagging arm catch up on its own.

What if every cable station at my gym is taken?

Try the Leverage Iso Row. It runs on a fixed machine rather than a cable stack, so it does not compete with anyone using the cable stations, and it still pulls to the same lats as the Cable Seated Row from a seated position.

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