1. These nine T-bar row alternatives are the next best thing. The Chest-Supported Dumbbell Row is a favorite because it's safe, accessible and extremely effective. The T-bar row requires a great deal of mobility and core strength/lower back strength to be performed effectively and without putting yourself at risk of injury. I think a lot of benches are just designed for pressing and for safety reasons they keep them low, but for doing chest-supported rows, I think we want high benches to fully extend the arms. How to Do Pendlay Rows. How to Make the Chest-Supported Row Harder. So, you are looking for a good seated cable row alternative but you don’t want to miss out on the benefits? The eccentric phase of this exercise should be slow and controlled. BACK EXERCISE To do this, grab an adjustable bench and set it at a low incline. If you’re intending on lifting as heavy as possible, this is not the exercise for you. This T-bar row alternative is a real lower back saver! Start with your arms fully extended towards the cable machine. But you have to do those rows right too, and that's where the incline bench row comes in. 12 T-Bar Row Alternative Exercises for Back Width and Strength Concentric Movement3. Stand with your feet hip width apart and place a small bend in your knees. The inverted row, supported row and seated row also place less tension on the low back, while still targeting the lats, traps and rhomboids. Update: Donovan Ford does a variation for Grip Strength, grabbing the plates like in a Reeves Deadlift. Get sculpted this summer. will really tax your lower back, lengthening your recovery time and leaving you vulnerable to injury. This exercise still requires stabilization on your part, but from the core rather than your glutes and hamstrings. Bent-Over Barbell Row . To add to that list, if your gym has a hammer strength chest-supported row, that would be a great alternative as well. This will eliminate any type of momentum which can be caused by using your body. This is a first-class lying T-Bar row alternative which is an amazing upper back muscle builder. The only potential problem is that some benches … Incline Dumbbell Rows. This post may use affiliate links. He has been lifting weights & writing about fitness for over 5 years. Here are some alternatives to the T-Bar Row that should be a part of your next ‘back and biceps’ day! Doing Kroc Rows without straps will give your forearms a solid workout too! T-Bar Row Machine with Chest Support Pad. Let’s start with the ones that hit your whole posterior chain. This post may use affiliate links. The Chest-Supported Dumbbell Row is my most-programmed pulling exercise. Engage through your lats before initiating the pull (on each repetition), then pull the handle down to just above your chest. This is my all-time favorite back and biceps exercise and, in my opinion, the best alternative to the T-bar row. | This shifts the emphasis on the muscles working to move the load. When you pull straight up and down, your biceps, shoulders and traps do most of the work. Alternatives to the Barbell Row LATS T-Bar Rows are a classic, but they’re straight-up painful to watch. The T-Bar Row is one of many exercises that exists for training your back for both size and strength. Quick NavigationChest Supported T-Bar Row Instructions with Pictures1. The single-arm supported bench row or the quadruped row are great exercises for building strength in the back and simulate the same movement as a one-arm lat pulldown. 2. Let’s review what they are, which muscles they target, and how to do ‘em! Supported T-Bar Row Exercise Guide. Free-Weight Substitute/Alternative To: Seated Cable Rows, One-Arm Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. Topics: This is another exercise that exactly replicates the T-bar row movement and is, therefore, a perfect alternative to try out. T-bar row machines usually have a pad that supports your chest, meaning that it won’t bulk your spinal erectors. By getting in a supported prone position on an incline bench, the isometric hip hinge is taken out of the equation. Keep the shoulder blades packed and squeeze at the top of every rep to get the most out of this exercise. The chest supported dumbbell row is beneficial for improving shoulder health, posture and building strength in the upper back and arms. Seated Cable Row Alternative Exercises (Back) ... Having the weight of your lower body supported by something makes the pull-ups easier. 2. The seated cable row exercise is an awesome exercise with great benefits to your back muscles. Common examples of compound exercises include: deadlifts, squats, bench press, and bent-over barbell or dumbbell rows (or chest supported barbell or dumbbell rows).. Barbell Row vs Chest-Supported Row Any type of chest-supported row, be it on a bench or machine, offers similar benefits to the dumbbell row in the sense that lower back fatigue isn’t an issue. Stand with your feet hip to shoulder-width apart and place a small bend in your knees. Seal Row – Barbell Row Alternatives The seal row is a chest supported row variation that targets the back muscles while minimizing the hamstring, glutes, and lower back involvement. Squeeze your shoulder blades together and hold for a second or two. Tip: Your Barbell Chest Supported Row should be very close to your Barbell Bench Press for a set of 5 reps. Why I Prefer Barbell Chest Supported Rows to T-Bar Rows, Bent Over Rows, and Seated Cable Rows. Variations : T-Bar Row, Dumbbell Chest Supported Row, Barbell Chest Supported Row. way to start a morning off right, and the 2021 version of finding an 11th-century relic on an archaeological dig. 9 Best T-Bar Row Alternatives to Try at the Gym or Home February 8, 2021 By Jess Billitz T-bar rows are like the Wheaties of back day: The #1 choice of champions, the only way to start a morning off right, and the 2021 version of finding an 11th-century relic on an archaeological dig. For training upper back, one cannot look past the inverted row. SUPERSET 2. Alternative Names: Chest supported dumbbell row, prone dumbbell row Type: Strength Experience Level: Beginner Equipment: Dumbbell Muscles Targeted: Back, shoulders, lats, biceps Mechanics: Compound Average Number of Sets: 2-3 with 10-12 reps each Variations: Reverse incline dumbbell row Alternative: How to Do Chest-Supported Dumbbell Rows. Note, you do not need to hold the handles, you can just hold the band if that offers you more resistance. Start with your arms fully extended towards the ground. Pull the bands up towards your rib cage/hips, your elbows skimming your sides. Fortunately for those of you in that position, though, we have a few excellent substitute strength exercises for the chest supported row that you can use that offer similar benefits without the "cheating" you often see with a traditional bent-over barbell row. If you've got the … Attach a narrow grip handle to the bottom of. Many people also have trouble getting into the proper hip hinge position required to correctly perform a standard Bent-Over Row. Your core and glutes will have to work to keep your body from falling forward or rocking back and forth. Have your arms fully extended for starters. Learn how to correctly do Alternating Dumbbell Chest Press on Swiss Ball to target Chest, Triceps, Abs, Shoulders with easy step-by-step expert video instruction. The chest supported row is a great alternative to a […] The chest supported row is a great alternative to a bent-over row for two main reasons. 4. Hinge forward at the hips to grab the bar with an overhand grip. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. It’s important to keep in mind, that although the T-bar row is a powerful and demanding exercise, it cannot be safely performed by everyone. Alternatives : Seated Cable Row, Pendlay Row, Bent Over Barbell Row, One Arm Dumbbell Row. Midpoint4. How to: Set a bench to 35-degrees. With no strain on your lower back, you’re free to focus on working your upper back and biceps safely and to failure should you so wish. What do you like to do instead of the T-bar row? Lower your body back down to starting position in a slow and controlled manner. They support the chest, which is great for focusing … BACK This one is a compound exercise that not only targets your lats, but your entire back and your arms. When you pull to the hips at an arc, you further engage the lats. The incline dumbbell row is another alternative to the chest supported row machine. Get a Chinese Back with Chinese Rows a.k.a Chest Supported Barbell Rows or just chest supported barbell rows. This is as close as you could possibly get to a seated cable row. How to Do Seated High Cable Rows. Grab a handle in each hand and, whilst keeping your chest firmly against the chest pad, pull the handles all the way back towards you. A variation on a dumbbell chest press, the incline dumbbell press targets the upper portion of the pectoral muscle and shoulders more than a standard bench press does. Pull the barbell towards your hips, your elbows skimming your sides. T-bar rows are like the Wheaties of back day: The #1 choice of champions, the - esclusivamente. Your lats, teres major, traps and erector spinae are the main muscles at work whilst performing this exercise. The chest supported row can pretty much be included anywhere in your back workout for 2-4 sets of anywhere from 5-10 reps. Execution: 1. This exercise also requires a bench, but instead, you lay flat on your chest while rowing the dumbbells up towards the bench. Attach a close grip handle to the machine to best mimic the T-bar row movement. Grip the bar (overhand) just over shoulder-width apart. Position yourself under the bar on fully extended arms. Every fifth rep, perform a 5-second isometric hold and squeeze the hell out of your lats. The closer the bench is to you, ... Pec Deck Machine Alternatives (Chest) The Pec Deck is a chest isolation machine meant to replicate flyes. Ensure that the chest pad is set at the right distance from the handles – you should have to stretch to grab the handles. When performing standard Bent-Over Rows, people often use a little body English from the legs and lower back to force the weight up. Main Muscles Worked: Middle back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep. During the single-dumbbell row, you support your non-working hand on a bench, which takes the load off your low-back muscles, making it a safer alternative. A classic exercise – the bent over dumbbell row exactly replicates the T-Bar Row IF you use a neutral grip. Use a lighter weight. Chest Supported Row/ AKA Incline Rows Another variation that you can perform is the Chest Supported Row. © 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. How to Make the Chest-Supported Row Easier. An incline bench is set at a 30–45-degree angle. Equipment Needed: utility bench + resistance bands + grip triangle (or preferred attachment) There are a number of ways to make resistance band rows … push your chest out without hyperextending through your lower back). Instead of being seated, your body weight is supported by a bench. Update: Here is Liao Hui doing them. As an Amazon Associate I earn from qualifying purchases. Don’t let the weight plates touch at the end of the movement – you should always maintain tension. The post 9 Best T-Bar Row Alternatives to Try at the Gym or Home appeared first on NOOB GAINS. How to Do Kroc Rows. The back is a muscle group that requires a fair amount of variation. Pro Tip: This makes for a great warm up exercise with a light resistance band for 15+ repetitions at the beginning of your back and biceps workout. Wrap your free arm around the bench to keep your chest planted against the pad and prevent your torso from rotating. The supinated grip in this version of the bent over row places a bigger load on the biceps and helps build a stronger core too. Have a dumbbell in each hand with a neutral grip. First up is the chest-supported dumbbell row. Although the seated cable row is not considered one of the “staple” compound movements, it does work multiple muscle … Generally, these ones are best for those with tight hamstrings or a weak lower back, who struggle to get into the hip hinge position safely: The chest supported dumbbell row is beneficial for improving shoulder health, posture and building strength in the upper back and arms. The post 9 Best T-Bar Row Alternatives to Try at the Gym or Home appeared first on NOOB GAINS. Bend your knees slightly and straighten your back so that you have a neutral line from your hips to your head. Alternative Names: Chest supported dumbbell row, prone dumbbell row Type: Strength Experience Level: Beginner Equipment: Dumbbell Muscles Targeted: Back, shoulders, lats, biceps Mechanics: Compound Average Number of Sets: 2-3 with 10-12 reps each Variations: Reverse incline dumbbell row Alternative: T-bar row or no T-bar row, you should be doing inverted rows, regardless! The supported T-bar row is similar to bent row (bent-over barbell row) and allows you to concentrate on working your back because you do not have to focus too much on positioning.In other words, this variation requires less effort to stabilize body position during the row, because one end of the bar pivots at a fixed point on the floor. The incline dumbbell row is another alternative to the chest supported row machine. Allow your arm to go to full extension on the way down, lowering your shoulder towards the ground as to feel a stretch through your rear deltoids and lats before heading into your next repetition. T-Bar Rows are a classic, but they’re straight-up painful to watch. Compound movements are defined as exercises focused on building multiple muscle groups simultaneously. The focus of the T-Bar Row is your back. Tempo : 1-0-x-1. Whilst not all these exercises target your abs, hamstrings and glutes (a lot of them do), the focus of the T-Bar Row is back – and for that, I have you 100% covered! 6 Row Machine Alternatives to Give Your Body an Amazing Workout. If you have a questionable lower back or are just looking for a new free weight bent over row variation to build up your overall back size and strength, I’d highly suggest giving the chest supported dumbbell row a try. With Chest-Supported Dumbbell Rows, your lower body is completely taken out of the movement and your upper back is forced to do all the work. Chest-Supported Dumbbell Row. WorkoutDigest is not associated with CrossFit.com. At the top of the movement, draw your shoulder blades together and hold and squeeze for a second before returning to full extension/starting position. Sit on the seated cable row machine with a small bend in your knees and lean back about 20-degrees at the hips. You'll get the same feel and training effect while keeping your spine neutral. Excessive hyperextension of the spine here, or on any rowing exercise, puts you at risk of significant injury. In fact, the level at which this workout tasks the upper back muscles far outrun the T-bar. Alternatively, if you cannot reach the dumbbells having another person assist you in beginning the movement is helpful. It's a favorite of mine because it's safe, accessible and extremely effective. The difficulty of this exercise will depend on the resistance band you use. When performing the Chest-Supported Dumbbell Row, pull toward the hips in a "sweeping" motion rather than toward the shoulders in an "up and down" motion. This makes it a reasonable alternative to the T-bar row which does all these things too. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. Pull the cable up towards your hips/rib cage, your elbows skimming your sides. Here’s how to do it. Place an upright bench in front of you and rest your forehead on the top of the bench in the bent-over position. The Chest-Supported Row has been a staple of lat training for many years. The single-dumbbell arm row is not the only back exercise that offers this benefit. Instead of performing the incline DB row, try a bent-over dumbbell row with your chest unsupported. You’ll find exercise alternatives … Let our readers know in the comments section below! This is especially important as it allows you to effectively isolate your upper back and minimize the load on your core. With no strain on your lower back, you’re free to focus on working your upper … And now for the T-bar row alternatives that don’t involve your entire posterior chain. 2. Here, all of those forces are eliminated. Walk the cable out and sit on the exercise ball with your knees bent at 90* which will require maximum core stabilization. Hammer Strength Iso Low Row, Leverage High Row, etc.) Make sure the seat height is appropriate for you – the chest pad should align with the middle of your chest. Table of Contents. Get the picture? These exercises are great alternatives because you can load the dumbbell heavy and build massive strength. Written by Ricky Zurvas. Pull the dumbbell up towards the lower portion of your ribs in an explosive movement, but without creating too much momentum. RepeatCommon Chest Supported T-Bar Row Errors to AvoidChest Supported T-Bar Row TipsIs the Chest Supported T-Bar Row Right for You?Exercise NameChest Supported T-Bar RowAlso CalledLying T-Bar Row, Incline T-Bar Row, Chest Supported Row… Using dumbbells means you can work each arm independently, making it easier to spot and fix any left to right strength imbalances. Share. | Total isolation. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, HOW TO DO Bent Over Row ( HEAVY PANTS ) with Resistance Bands, Pendlay Rows | How To Perform Them Correctly, Unapologetically Powerful Demo: Dumbbell Kroc Row, Building back muscle - Incline Dumbbell Rows. Rep Range : 5-20. Row too high, and you won't actually be "rowing" to get up there; instead, you'll be using velocity generated at the beginning of the motion to continue driving the arms upwards. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Row the dumbbells up towards your rib cage, your elbows skimming your sides. Chest-supported dumbbell rows. Get ... position—that's the one that uses the squat cage—grab the bar with one hand and position it in the center of your chest. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Then, 2 rows followed by 2 shrugs. The dumbbell incline row, also called the chest-supported row, is a back exercise variation that’ll add muscle and strength to your upper posterior chain (backside of the body).. Hold here for a second with your elbows tucked in tight. Pro Tip: Keep your shoulders down throughout to avoid getting your traps involved in this exercise. Chest-supported dumbbell rows. You’re in the right place. Other Row exercises hit your upper back, lower back, core and glutes, whereas Chest-Supported Rows target just your upper back. Note the sweeping back in the pull. Alternative to chest supported T-bar rows New Home January 2021 › Forums › Training › Alternative to chest supported T-bar rows This topic has 1 reply, 2 voices, and was last updated 3 hours, 6 minutes ago by Benjamin Davison . A […] struggle to get into the hip hinge position, 6 Killer EZ Curl Bar Exercises for Bigger Arms, 10 Best Cable Exercises for a Wider & Stronger Back, The 9 Best Back Exercises for Women (Beginner to Advanced), Hex Bar Deadlift: Benefits, Muscle Worked & How To, 5 Best Stretches for Before and After Squats, Guide To Home Workouts: How To Set Up & Get Going In 2021, 5 Hip Abductor Exercises to Boost your Fitness, 5 Effective Transverse Abdominis Exercises for Core Strength, Top 7 Decline Bench Press Alternatives & Substitutes.