10 Best Cable Seated Row Alternatives for Lat Strength

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

   Play demonstration

   1. Inverted Row With Straps

   68% 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 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 Seated Row
   • Equipment: a suspension trainer, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
2. Play demonstration

   2. Bodyweight Standing Row (With Towel)

   68% 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 Seated Row
   • Equipment: bodyweight only, not a cable
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
3. Play demonstration

   3. Inverted Row

   66% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   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 Seated Row
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
4. Play demonstration

   4. Bodyweight Standing Close-grip Row

   64% 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 Seated Row
   • Equipment: bodyweight only, not a cable
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
5. Play demonstration

   5. Bodyweight Standing Row

   64% 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 Seated Row
   • Equipment: bodyweight only, not a cable
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
6. Play demonstration

   6. Suspended Row

   64% 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 Seated Row
   • Equipment: a suspension trainer, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
7. Play demonstration

   7. Muscle-up (On Vertical Bar)

   62% 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 Seated Row
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
8. Play demonstration

   8. Bodyweight Standing One Arm Row

   60% 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 Seated Row
   • Equipment: bodyweight only, not a cable
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
9. Play demonstration

   9. Bodyweight Standing One Arm Row (With Towel)

   59% 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 Seated Row
   • Equipment: bodyweight only, not a cable
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Cable Seated Row
10. Play demonstration

    10. Bodyweight Standing Close-grip One Arm Row

    57% 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 Seated Row
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Cable Seated Row