10 Best Cable Upper Row Alternatives for Limited Equipment

Ranked Cable Upper Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Upper 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. London Bridge

   89% match

   • Upper Back
   • Rope
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Attach the rope to a high anchor point.
   2. Stand facing away from the anchor point with your feet shoulder-width apart.
   3. Grasp the rope with an overhand grip, palms facing down.
   4. Lean forward slightly, keeping your back straight and core engaged.
   5. Pull the rope towards your body, squeezing your shoulder blades together.
   6. Pause for a moment at the peak of the movement, then slowly release the tension and return 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: upper back, the same as the Cable Upper Row
   • Equipment: a suspension trainer, not a cable
   • Body position: standing, the same as the Cable Upper Row
2. Play demonstration

   2. Cable Rope Elevated Seated Row

   82% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   The same equipment, done seated instead.

   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

   • Primary muscle: upper back, the same as the Cable Upper Row
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: seated, not standing
3. Play demonstration

   3. Cable Rope Extension Incline Bench Row

   82% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
   2. Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
   3. Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
   4. Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
   5. Squeeze your shoulder blades together at the end of the movement.
   6. Slowly release the tension and return 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: upper back, the same as the Cable Upper Row
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: seated, not standing
4. Play demonstration

   4. Cable Rope Crossover Seated Row

   81% 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

   • Primary muscle: upper back, the same as the Cable Upper Row
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: seated, not standing
5. Play demonstration

   5. Cable Rope Seated Row

   81% 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

   • Primary muscle: upper back, the same as the Cable Upper Row
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: seated, not standing
6. 

   6. Upright Cable Row

   80% match

   • Traps
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
   2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, not upper back
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: standing, the same as the Cable Upper Row
7. Play demonstration

   7. Cable Standing Rear Delt Row (With Rope)

   79% match

   • Delts
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
   3. Keep your back straight and your core engaged.
   4. Pull the cable towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the peak of the movement, 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

   • Primary muscle: delts, not upper back
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: standing, the same as the Cable Upper Row
8. Play demonstration

   8. Cable Incline Bench Row

   78% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
   2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
   3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
   4. Lean forward from your hips while keeping your back straight and your core engaged.
   5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
   6. Squeeze your back muscles at the top of the movement, then slowly 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

   • Primary muscle: upper back, the same as the Cable Upper Row
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: seated, not standing
9. Play demonstration

   9. Cable Standing Row (V-bar)

   78% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Grasp the v-bar attachment with an overhand grip, palms facing down.
   3. Keep your back straight and your core engaged.
   4. Pull the v-bar 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

   • Primary muscle: upper back, the same as the Cable Upper Row
   • Equipment: a cable, the same as the Cable Upper Row
   • Body position: standing, the same as the Cable Upper Row
   • Balance: harder to stay steady on than the Cable Upper Row
10. Play demonstration

    10. Cable One Arm Bent Over Row

    76% match

    • Upper Back
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
    4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
    5. Pause for a moment, then slowly extend your arm back to the starting position.
    6. 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: upper back, the same as the Cable Upper Row
    • Equipment: a cable, the same as the Cable Upper Row
    • Body position: standing, the same as the Cable Upper Row
    • Balance: harder to stay steady on than the Cable Upper Row