Resistance Band Rows are a strength training exercise that targets the muscles of the back, including the lats, rhomboids, and rear deltoids.
And while Resistance Band Rows are great, especially when traveling, because of their versatility they’re not exactly a staple exercise for putting on real muscle mass.
So, if you’re here looking for some back exercises that pack a little more punch, you’re in the right place. I’m about to share with you 10 of my favorite Resistance Band Rows alternatives and detailed instructions on how to do each one.
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Table of Contents
- Alternatives for Resistance Band Rows
- Cable Seated Row
- T Bar Row
- Barbell Bent Over Row
- Dumbbell One Arm Row
- Inverted Rows
- Landmine Row
- Hammer Machine Iso Rows
- Close Grip Lat Pulldowns
- Renegade Rows
- Final Thoughts
Alternatives for Resistance Band Rows
I’ve tried to include as much variation in this list of alternatives as possible. There are exercises that use a variety of equipment, from barbells to dumbbells and even a TRX Strap. There are also exercises that are beginner-friendly as well as movements that will challenge even advanced lifters.
My goal is that no matter what equipment you have access to and regardless of your level of experience, you’ll find at least one exercise that will be a good fit for you and your situation.
Cable Seated Row
- Cable Pulley Machine
- Begin by setting up a cable machine with the desired weight. Adjust the seat of the machine so that it is at a comfortable height for you to sit on.
- Sit on the bench and plant your feet firmly on the ground (or foot plate). Grasp the handle attached to the cable with an overhand grip, making sure that your arms are extended straight in front of you.
- Engage your back muscles and pull the handle towards your body, bringing your elbows back as far as you can. Keep your chest up and your back straight throughout the movement.
- Hold the contracted position for a moment, then slowly return to the starting position.
- Repeat for the desired number of reps. Make sure to breathe evenly and keep good form throughout the exercise.
- When you are finished, carefully release the weight back onto the stack and return the handle to its starting position*.
*Don’t be the person that just lets go of the handle at the end of your set and allows the weight stack to just come crashing down. It just tears up the machine.
Keep your core braced and maintain a static upright posture. Don’t confuse Seated Cable Row with a rowing machine. You shouldn’t be rocking back and forth through the movement.
T Bar Row
- T-Bar Row Machine
- Set yourself up on the T-Bar Row Machine*
- Feet should be flat on the platform and the chest supported on the pad.
- Grab the handles, brace the core and unrack the bar.
- Make sure your posture is good and then row the bar toward your chest.
- Lower back down under control and repeat until all reps are complete.
- Once all reps are down, re-rack the bar into its rack.
*Exactly how you set yourself up will vary dependent upon the machine. Not all T-Bar Row Machines are exactly the same.
By far the biggest mistake I see with T-Bar Rows is athletes I coach think that because there is a pad to support their chest, they don’t need to have good posture. This is wrong. You should still have the same posture – back and core engaged – as you would if you didn’t have a pad supporting you.
Barbell Bent Over Row
- Bumper or Iron Plates
- Lifting Straps (optional)
- Approach the barbell and take a shoulder-width stance. Your shins should be almost touching the barbell.
- Hinge at the waist and bend the knee until you can grab the barbell. Use a pronated grip (Knuckles facing the floor). I will talk later about the supinated grip (palms up) in this movement.
- Always keep a flat back, and a neutral spine, and keep your eyes focused slightly down about 1 foot in front of you.
- Take a deep breath, brace the abdomen, and pull the bar in until it makes contact right about the belly button.
- Pause for about 1 second. Squeeze the shoulder blades and lock in the rep.
- Slowly return the barbell back to the starting position (weights about 1-2 inches off the ground).
The initial setup and stance for Barbell Bent Over Rows should be specific to the lifter’s deadlifting and/or Olympic lifting goals. Having identical setups and grips will be great for the lifts to carry over to the compound movements.
Dumbbell One Arm Row
- Bench (optional)
A bench is helpful, but not totally necessary. Bracing one arm against the rack (as pictured above) or even on your leg can work as well.
- Grab a dumbbell and a bench*.
- Place the dumbbell next to the bench and set yourself up.
- If rowing with the right arm, place the left knee and left hand on the bench. Keep the right foot flat on the ground.
- Make sure the back is flat (neutral) to slightly arched.
- Brace the core and pick the dumbbell up.
- Row the dumbbell up, keeping the elbow close to the body as the dumbbell raises.
- Squeeze the back at the top of the rep and then lower the dumbbell down until the arm is fully extended.
- Repeat for the designated number of reps and then switch sides.
*One Arm Rows do not have to be done with one knee on a bench. You can keep both feet flat on the ground and lean forward and brace yourself with your off-hand on something sturdy. You can even lean your off forearm on your leg for support if necessary.
The most common mistake I see my athletes make when doing One Arm Rows is not maintaining a flat back. The back should stay engaged and slightly arched – similar to the starting position of a Power Clean. Do not let the back round as this can cause unnecessary stress on the spine.
- Squat Rack
*I generally do Inverted Rows with a barbell in a rack, but if you have rings they work great as well.
- Start by placing a bar on the rack about waist height.
- The higher the bar is placed, the easier the rows will be. The lower the bar is placed, the harder the rows will be. (Just make sure to leave yourself enough room to fully extend your arms at the bottom of the rep)
- Set the bar on either the J-Hooks or the Safety Bars
- Lay down underneath the bar.
- Grab the bar with an overhand grip, brace the core and make sure your body is fully extended – including your legs.
- You should be positioned to where when you pull yourself up towards the bar, the bar touches the same spot on the chest as it would for bench press. Slide up or down to adjust accordingly.
- Now, keeping your body in a straight line, pull your chest up to the bar and lower back down until your arms are fully extended.
- Repeat until all reps are completed.
Athletes I coach love to either pull their faces to the bar or even raise their chin up and over the bar like a pull-up. These are both wrong.
You should think of the Inverted Row as a reverse bench press. Keep your head back, chest out and pull your chest directly to the bar. Pull the shoulder blades down and back at the top of the rep and squeeze the back.
- Weight Plates
- Landmine Attachment (You can buy one or make your own)
- Setup your landmine attachment.
- Load the open end of the barbell with the desired amount of plates.
- Grab the barbell toward the plate side using your hands or a cable attachment.
- Use a shoulder-width stance, bend the knees, braced core and flat back.
- Pull the plates up off the floor and begin rowing by pulling the bar toward you.
- Most often you will be able to row until the weight plates touch your chest.
- Control the eccentric portion of the lift back to arms extended and repeat.
Using a cable attachment for Landmine Rows has its pro and cons. It makes the setup more comfortable and convenient to row, but if you place metal straight on your barbell it can scratch it up. Keep that in mind if you’re planning on using one.
Hammer Machine Iso Rows
Ah, the Seated Hammer Row machine. I have zero machines in my garage gym, but the one machine I would buy if I ever find one at a decent price is a Hammer Iso Row Machine. It is hands down my favorite.
- Hammer Strength Iso Row Machine
- Weight Plates
- Start by either standing or seated* with your chest against the support pad.
- Reach forward, grab the handles and then brace your core and set your posture.
- Row the handles toward your chest, quickly pause at full contraction and then slowly lower back to arm’s length.
- Repeat until all reps are completed.
If doing rows seated, adjust the seat to the proper height so your chest is against the pad and you can row comfortably. For taller lifters, you can also do Hammer Seated Rows standing as well. Lower the seat out of the way and find a comfortable position for your feet to stand.
The rowing motion shouldn’t change whether standing or seated.
By far the biggest mistake I see with Hammer Rows is athletes I coach think that because there is a pad to support their chest, they don’t need to have good posture. This is wrong. You should still have the same posture – back and core engaged – as you would if you didn’t have a pad supporting you.
Close Grip Lat Pulldowns
- Lat Pulldown Machine or Lat Pulldown Rack Attachment
- Depending on the machine or attachment that you’re using the setup may be a bit different.
- Regardless of the setup, try to position your torso predominantly upright with a very slight lean back.
- Grab the bar* just outside shoulder width grip with an overhand grip.
- Now, pull the bar down to your chest, squeezing the lats hard at the bottom.
- After a quick pause at the bottom of the rep, slowly bring the bar back up to the starting position.
- Repeat for the designated number of reps.
*This is assuming you’re using a standard long Lat Pulldown Bar. If you’re using a different attachment, this is going to vary.
Stay in control of the weight. By far the most common mistake I see lifters make is using way too much weight and rocking and swinging all over the place to try to get the weight to move.
- Grab one dumbbell in each hand and assume a pushup position with feet about shoulder width apart.
- Make sure the core is braced and row one dumbbell up.
- Lower the dumbbell under control and return to the starting pushup position.
- Alternate rowing each arm until all reps are completed.
Try to limit rotating the torso as much as possible when doing Renegade Rows. It’s natural to want to open the torso toward the side of the arm you’re rowing with – try to fight against this and stay as square as possible.
The wider your feet, the easier it is to stay balanced while you perform the movement. Try to keep feet about shoulder-width apart.
- Pull Up Bar (Either as part of a rack or a wall-mounted bar)
- Weight belt (For weighted variations)
- For modification purposes:
- Resistance Band (To assist in completing the pull-up or doing more repetitions with full range of motion).
- Partner (To assist in getting your chin over the bar)
- Approach the pull-up bar and grab the bar with a supinated grip (palms facing toward you).
- Use a bench to get to the bar if it is too high.
- Squeeze the bar and engage the core muscles and do not cross your legs.
- Engage the upper back and pull up until your chin is over the bar.
- Pause for 1 second with your chin over the bar.
- Slowly lower yourself back to the starting position.
- Repeat until all reps are completed.
By far the biggest mistake I see in the Chin-up is lifters not using a full range of motion. Hang all the way down and maintain great tension through the shoulders and abdomen (DO NOT JUST HANG IN THE BOTTOM). Pull all the way up and do not whip your head so that your chin barely makes it over the bar.
Resistance Band Rows are a great option if you’re limited on equipment and/or on the road traveling. However, if you want to develop real strength then you’re going to need to look for a few alternatives to add to your training program.
I hope at least one of these alternatives I’ve listed here is a good fit for you.