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How to Simulate a Cable Row Machine at Home–7 Alternatives
Simulating a cable row at home is easier than you might think. Let’s take a look at the top seven alternatives for the days you cannot make it to the gym.
Double Dumbbell Bent Over Row
For this exercise, you need two dumbbells or two weights. If you have nothing else, use full water bottles.
- Stand up straight, with one weight in each hand and your legs slightly apart.
- Lean forward with your knees slightly bent and push your hips back.
- Continue to bend forward until the dumbbells are parallel to your knees.
- Hold for a second before pulling your elbows up, pulling them next to your chest.
- Exhale and repeat for as many reps as you like.
Single-Arm Dumbbell Bent-Over Row
- Stand with one foot forward, knee slightly bent and secure on the ground.
- Push the other leg back slightly and lean forward until your body is parallel to the floor.
- Grasp a table at the appropriate height to prevent movement of anything but your lateral muscles.
- Lower the free weight until you fully extend your arm and can feel the stretch.
- Then slowly raise the weight until the arm is parallel to the ribcage.
- Raise it further while rotating the shoulder blades towards the center of the back, passing the start position.
- Repeat on the other side.
Barbell Bent-Over Row
- This exercise uses a barbell rather than dumbbells.
- Bend over as comfortable for you. A 45-degree to 90-degree angle is ideal.
- Extend your arms to the fullest position and inhale.
- Slowly pull the barbell up by raising your elbows.
- Hold, exhale, and then lower it again.
Yates Row Reverse Grip
- Stand with your knees slightly bent, hip-width apart.
- Grasp the barbell with an underhand grip.
- Bend forward at a 45-degree angle.
- Lift the barbell towards your torso by flexing your elbows.
- You should also feel the scapulas drawing together.
- Return to the starting position in a fluid motion and repeat.
- With this exercise, you’ll need a barbell and a grip.
- Position the barbell so that it runs between your legs.
- Start with the knees slightly bent and bend from the waist at a 45-degree angle.
- Lift the barbell with the elbows while keeping your back stationary.
- Lower and repeat.
- Position an exercise bar securely at about hip height so that there’s room for you to hang your upper body beneath it.
- Slide under the bar and grasp it firmly.
- Extend your legs forward and lower your upper body until you’ve fully extended your arms.
- Hold for a second, and then pull yourself up.
Use Your Rowing Machine
All of the above exercises are simple enough, but each requires a different configuration or set of tools. With such a variety of activities, it’s easy to make mistakes when it comes to form. This, in turn, could lead to injuries.
A rowing machine is the simplest way to simulate the cable row at home, enabling you to work the same muscles and a whole lot more quickly. Rowing machines are good for your abs . On the other hand, if you want to strengthen your quads, people go to the gym to use a leg extension machine, which may be bad for your knees.
The rowing machine will help you improve both your strength and cardiovascular fitness. It works every core stabilizer muscle and is a popular recommendation from medical professionals. It’s a versatile piece of equipment that can save you hours at the gym while giving you a challenging workout.
As with any other exercise on this page, maintaining good form is essential. If you’re not sure about the proper form when using a row machine, consider researching this topic or hiring a trainer to start you off.
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