What To Know
- Attach a D-handle to a low pulley on a cable machine.
- Whether you’re looking to replace bent over rows due to discomfort or simply want to mix up your back workout, these alternative exercises offer a range of options to effectively target the same muscle groups.
- Choose the exercises that best suit your fitness level and goals, and embrace the challenge of building a strong and well-rounded back.
Bent over rows are a cornerstone exercise for building back strength and muscle mass. However, they can sometimes be uncomfortable or inaccessible for those with lower back pain or limited mobility. Fear not! There are plenty of effective alternatives that can provide similar benefits without the strain.
Dumbbell Romanian Deadlifts
This exercise targets the hamstrings, glutes, and lower back.
- Hold dumbbells in each hand, palms facing your body.
- Hinge at your hips, keeping your back straight, and lower the dumbbells towards the ground.
- Engage your hamstrings and glutes to return to the starting position.
Inverted Rows
This bodyweight exercise works the back, biceps, and forearms.
- Find a sturdy bar or table.
- Grip the bar with an overhand grip, shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Pull yourself up towards the bar, engaging your back and arms.
Single-Arm Dumbbell Rows
This unilateral variation improves core stability and targets one side of the back at a time.
- Hold a dumbbell in one hand, palm facing your body.
- Hinge at your hips and place your free hand on a bench or chair.
- Row the dumbbell towards your chest, squeezing your back muscles at the top.
Lat Pulldowns
This machine-assisted exercise focuses on the lats, the large muscles on the sides of your back.
- Sit at a lat pulldown machine with your feet flat on the floor.
- Grasp the bar with an overhand grip, shoulder-width apart.
- Pull the bar down towards your chest, engaging your lats and back muscles.
Cable Rows
Cable rows offer a versatile and adjustable resistance.
- Attach a D-handle to a low pulley on a cable machine.
- Stand facing the machine with your feet hip-width apart.
- Grasp the handle with one hand, palm facing your body.
- Row the handle towards your chest, squeezing your back muscles.
Resistance Band Rows
Resistance bands provide a portable and challenging alternative to weights.
- Anchor a resistance band to a sturdy object at chest height.
- Grasp the ends of the band with an overhand grip.
- Step back from the anchor point until there is tension in the band.
- Row the band towards your chest, engaging your back and arms.
Prone Superman
This exercise strengthens the lower back and glutes.
- Lie face down on a mat with your arms extended overhead.
- Lift your arms, head, and legs simultaneously, engaging your lower back and glutes.
- Hold the position briefly and then slowly return to the starting position.
In a nutshell: Rowing for Success
Whether you’re looking to replace bent over rows due to discomfort or simply want to mix up your back workout, these alternative exercises offer a range of options to effectively target the same muscle groups. Choose the exercises that best suit your fitness level and goals, and embrace the challenge of building a strong and well-rounded back.
What People Want to Know
Q: Can I do all of these exercises on the same day?
A: Yes, but it’s important to start with a light weight or resistance and gradually increase the intensity as you get stronger.
Q: How many sets and reps should I do?
A: Aim for 3-4 sets of 8-12 repetitions for each exercise.
Q: What if I don’t have access to weights or a gym?
A: Inverted rows, resistance band rows, and prone superman can be performed without equipment.
