Free-Weight Substitute/Alternative To: Seated Cable Rows, One-Arm Cable Rows, Chest-Supported T-bar Rows, machine rows (ex. Hammer Strength Iso Low Row.)
Main Muscles Worked: Mid back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid, Bicep.
Other Exercise Names: Dumbbell Row, Bent Over Row.
Equipment Needed: dumbbells
Instructions: Hold a dumbbell in each hand with your palms in. Slightly bend your knees and bring your trunk forward by bending at the waist. Keep your head neutral and keep your back straight; almost parallel to the floor. The dumbbells should be hanging directly in front of you as your arms hang perpendicular to the floor.
Without moving your torso, keep your elbows close to your body and lift the dumbbells to your side. Be sure and pull using your back muscles – don’t jerk your forearms or biceps in an effort to force the weight up. At the top of the movement, contract the back muscles and hold for a brief moment. Then slowly lower the weight to the starting position. Repeat for reps.
Comments: If you lack the dumbbell variety for this lift, just use the bent-over barbell row instead. It requires no equipment that you shouldn’t already have.
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