10 Best Seated Cable Rows Alternatives for Home or Gym

Seated Cable Rows are done seated with a cable machine. Ranked closest by our scoring: the Hyperextension, the Hyperextension (On Bench) and the Inverted Row With Straps.

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

Original Exercise: Seated Cable Rows

Seated Cable Rows
Primary muscle
Middle Back
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Lats, Shoulders

How to perform Seated Cable Rows
  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.
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Ranked Seated Cable Rows Alternatives

10 substitutes, ranked by how closely each one matches Seated Cable Rows 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. HyperextensionPlay demonstration

    1. Hyperextension

    56% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the middle back.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not seated
  2. Hyperextension (On Bench)Play demonstration

    2. Hyperextension (On Bench)

    56% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not seated
  3. Inverted Row With StrapsPlay demonstration

    3. Inverted Row With Straps

    54% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the middle back.

    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, not middle back
    • Equipment: a suspension trainer, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Seated Cable Rows
  4. Bodyweight Standing Row (With Towel)Play demonstration

    4. Bodyweight Standing Row (With Towel)

    53% 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, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated Cable Rows
  5. ElevatorPlay demonstration

    5. Elevator

    51% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

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

    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, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated Cable Rows
  6. Inverted RowPlay demonstration

    6. Inverted Row

    51% 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, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Seated Cable Rows
  7. Inverted Row Bent KneesPlay demonstration

    7. Inverted Row Bent Knees

    51% 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, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Seated Cable Rows
  8. Elbow Lift - Reverse Push-upPlay demonstration

    8. Elbow Lift - Reverse Push-up

    50% 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, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not seated
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip Row

    50% 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 middle back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated Cable Rows
  10. Bodyweight Standing RowPlay demonstration

    10. Bodyweight Standing Row

    50% 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 middle back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated Cable Rows

Why You Might Need a Seated Cable Rows Alternative

You might substitute Seated Cable Rows for several reasons: no cable station, shoulder irritation with the pulling angle, lower-back pain from seated position, or the need for unilateral work. Biomechanically, alternatives let you alter torso angle, elbow path and load distribution to change lat and rhomboid activation. For example, chest-supported rows reduce lumbar torque and isolate the middle traps; single-arm DB rows correct left-right imbalances. Use cues like maintaining a neutral spine, bracing your core, and initiating the pull with scapular retraction to preserve muscle targeting and reduce compensations.

How to Choose the Right Seated Cable Rows Substitute

Match the substitute to the limiting factor: equipment, pain, or weak link. If you lack cables but can load axially, choose bent-over barbell or T-bar rows for high loading and posterior chain stability, cue a flat back and drive elbows to the hips. If lower-back strain is the issue, pick chest-supported rows or incline dumbbell rows to remove lumbar shear; cue scapular squeeze and short controlled eccentrics. For asymmetries, use single-arm DB rows or one-arm cable rows and prioritize slow tempo and full concentric elbow drive to boost unilateral activation.

Seated Cable Rows FAQ

What is the best bodyweight alternative to Seated Cable Rows?

The inverted row is the best bodyweight substitute because it preserves a horizontal pulling plane and forces scapular retraction under your bodyweight. Perform with feet elevated to increase load, keep a straight line from head to heels, and pull your chest to the bar while driving elbows toward your ribcage for full mid-back engagement.

Can I build muscle without doing Seated Cable Rows?

Yes. You can achieve hypertrophy with other horizontal pulls and progressive overload, use bent-over rows, T-bar rows, chest-supported rows and heavy single-arm variations. Emphasize progressive load, full ROM, controlled tempo (e.g., 3-1-1), and cue strong scapular retraction to maintain middle-back tension across alternatives.

Find Alternatives for Any Exercise

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology