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. Elevator

   73% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up 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: upper back, the same as the Cable Upper Row
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Upper Row
   • Balance: harder to stay steady on than the Cable Upper Row
2. Play demonstration

   2. Skin The Cat

   72% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by hanging from a bar with your arms fully extended and your body relaxed.
   2. Engage your core and lift your legs up, bringing your knees towards your chest.
   3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
   4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
   5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
   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: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Cable Upper Row
3. Play demonstration

   3. Inverted Row Bent Knees

   65% match

   • Upper Back
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Set up a bar at waist height and lie underneath it.
   2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Position your body so that your heels are on the ground and your body is straight.
   4. Pull your chest up towards the bar by squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower your body back down 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: upper back, the same as the Cable Upper Row
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Cable Upper Row
4. Play demonstration

   4. Elbow Lift - Reverse Push-up

   64% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
   2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
   3. Pause at the top for a moment, squeezing your upper back muscles.
   4. Slowly lower your body back down 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: upper back, the same as the Cable Upper Row
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
5. Play demonstration

   5. One Arm Towel Row

   64% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

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

   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 waist, keeping your back straight and your core engaged.
   3. Extend your arm fully, allowing the towel to hang in front of you.
   4. Pull the towel towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   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: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Upper Row
   • Balance: harder to stay steady on than the Cable Upper Row
6. Play demonstration

   6. Inverted Row On Bench

   64% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a bench at a height that allows your body to hang freely underneath it.
   2. Lie face up on the ground with your head towards the bench.
   3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
   4. Position your body so that your heels are on the ground and your arms are fully extended.
   5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
   6. Pause for a moment at the top of the movement, then slowly lower your body back down 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: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Cable Upper Row
7. Play demonstration

   7. Scapula Dips

   59% match

   • Traps
   • Bodyweight
   • Intermediate
   • Isolation

   A looser match: it works the traps rather than the upper back.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
   4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, not upper back
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Upper Row
   • Balance: harder to stay steady on than the Cable Upper Row
8. Play demonstration

   8. Front Lever Reps

   57% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
   2. Engage your core and pull your shoulder blades down and back.
   3. Keeping your body straight, lift your legs up until they are parallel to the ground.
   4. Hold this position for as long as you can, aiming for 10-20 seconds.
   5. Slowly lower your legs 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: upper back, the same as the Cable Upper Row
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Cable Upper Row
9. Play demonstration

   9. Bodyweight Standing Close-grip Row

   57% 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, not upper back
   • Equipment: bodyweight only, not a cable
   • 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. Bodyweight Standing Row

    57% 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, not upper back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Upper Row
    • Balance: harder to stay steady on than the Cable Upper Row