Chest Supported Row Alternatives

Let’s look at the best chest-supported row alternative for building muscle and strength.

To add variety to your back workout routine, replace the chest-supported rows with a different exercise that works the same muscles (latissimus dorsi).

To perform the supported row, use dumbbells, cables, a barbell, a gym machine, or even your own body weight.

Before we deep dive into the best chest-supported row alternatives. We must remember, a good substitute of the supported row will be able to satisfy the following criteria:

Activate the back muscle groups, which are trained in the supported row
Isolate the muscle groups during execution.
Train the lat muscle through a more extended range of motion.

1. Inverted Row

If you are searching for a substitute for chest supported that you can easily do at home, then it is the best option for you.

The inverted row is another name for bodyweight rows. It puts your body horizontally, making it easier to perform.

It also works the back and shoulder muscles from a different angle and improves scapular retraction. Most people do this exercise on the Smith machine in the gym.

2. Bent Over Barbell Rows

If you are looking to strengthen the upper back and add massive muscle to the upper back region, then bent over barbell rows are the best upper back exercise.

Pulling the bar up higher toward the chest targets the upper latissimus and trapezius. Pulling the bar through a lower trajectory to touch the abdomen targets the lower lats.

3. Seated Cable Rows

If cable setup is available, you should try it as an alternative if chest supported row. It is an excellent exercise to build middle back muscles and this works on lower lats as well.

It can be done with wide and narrow grips. This exercise is done on a cable rowing machine with separate handles.

4. One Arm Dumbbell Rows

One Arm Dumbbell Rows are an excellent alternative to chest supported rows, and it provides the full-range motion to build the lats muscles.

This exercise helps to work on each side independently, thereby providing better muscle isolation and a longer range of motion.

5. T Bar Row

T bar Rows are a power exercise to build middle back muscles. Check the correct execution technique and blast your back muscles. It also works on the outer lats when done with a narrower grip.

T bar rows are done on a T bar machine or placing a barbell at the corner. T bar rows are a tough exercise, but building a strong back is a must to develop a quality physique, stay injury-free, and back pain-free for life.