The chest supported row is a go-to exercise for building a strong, well-defined back. It targets key muscle groups like the lats, traps, and rhomboids while reducing strain on the lower back. But what if you don’t have access to the right equipment, like an incline bench? That’s where chest supported row alternatives come in. These exercises not only replicate the benefits of the chest supported row but also provide flexibility, making them perfect for any gym setup or home workout.
This guide covers the 5 best chest supported dumbbell row alternatives and other effective substitutes to keep your back gains on track. Whether you’re looking to mix up your routine or don’t have the equipment on hand, these exercises offer everything you need to build strength and size.
1. Single-Arm Dumbbell Row
The single-arm dumbbell row is one of the most accessible and effective chest supported row alternatives. It requires minimal equipment—a dumbbell and a flat surface—and targets the same muscles as the chest supported row. This unilateral exercise is excellent for addressing muscle imbalances while also engaging your core for stability.
How To Do Single-Arm Dumbbell Row:
- Place your left knee and hand on a flat bench for support.
- Hold a dumbbell in your right hand, letting your arm hang straight down.
- Keep your back straight and core engaged.
- Pull the dumbbell towards your hip, keeping your elbow close to your body.
- Lower the weight slowly and with control.
- Repeat for the desired reps, then switch sides.
Muscles Worked:
- Lats (latissimus dorsi)
- Traps (trapezius)
- Rhomboids
- Rear delts (posterior deltoids)
Why It’s a Great Alternative:
The single-arm dumbbell row allows for a full range of motion and is ideal for gym-goers who want to isolate each side of their back. It’s a versatile exercise that can be scaled up by using heavier weights or slowed tempos for added intensity. Plus, it’s easy to perform even in a limited gym setup.
2. Seal Row
The seal row is a fantastic chest supported row alternative that isolates your back muscles while completely removing strain from the lower back. Performed on a flat bench elevated above the ground, this exercise ensures that your chest is fully supported, allowing you to focus solely on your pulling strength. The seal row closely replicates the chest supported row and is highly effective for building upper back size and strength.
How To Do Seal Row:
- Set up a flat bench on an elevated surface, such as two plyo boxes, ensuring there is enough space underneath for the barbell to move freely.
- Lie face down on the bench with your chest supported and feet anchored for stability.
- Grip the barbell with an overhand grip, keeping your hands slightly wider than shoulder-width apart.
- Pull the barbell towards your chest, focusing on squeezing your shoulder blades together at the top of the movement.
- Lower the barbell slowly and with control, allowing your arms to fully extend.
- Repeat for the desired number of reps.
Muscles Worked:
- Lats (latissimus dorsi)
- Upper and mid traps
- Rhomboids
- Rear delts
Why It’s a Great Alternative:
The seal row eliminates the need for core stabilisation, allowing you to focus entirely on your upper back muscles. This makes it ideal for lifters recovering from lower back injuries or those who want to reduce strain on their lumbar region. Additionally, the seal row provides a controlled movement pattern that maximises muscle activation, making it one of the most effective chest supported dumbbell row alternatives.
3. Incline Dumbbell Row
The incline dumbbell row is one of the most practical and effective chest supported dumbbell row alternatives. By performing this exercise on an incline bench, you can closely replicate the chest-supported row’s benefits, including upper back isolation and reduced lower back strain. It’s a great option for those looking to strengthen their lats, traps, and rhomboids while adding variety to their workout routine.
How To Do Incline Dumbbell Row:
- Set an adjustable bench to a 30-45 degree incline.
- Lie face down on the bench with your chest and stomach fully supported, keeping your feet flat on the floor.
- Hold a dumbbell in each hand with your arms extended straight down, palms facing inwards.
- Pull the dumbbells towards your hips, keeping your elbows close to your body. Focus on squeezing your shoulder blades together at the top of the movement.
- Lower the dumbbells slowly and with control until your arms are fully extended.
- Repeat for the desired number of reps.
Muscles Worked:
- Lats (latissimus dorsi)
- Mid and lower traps
- Rhomboids
- Rear delts
Why It’s a Great Alternative:
The incline dumbbell row mimics the chest supported row while offering added versatility. By using dumbbells instead of a barbell, you can achieve a greater range of motion, targeting your muscles more effectively. This exercise also reduces the risk of lower back strain, making it ideal for lifters recovering from injuries or those seeking a controlled, safe movement.
4. Barbell Pendlay Row
The Pendlay row is a powerful chest supported row alternative that builds back strength and explosive pulling power. Unlike the standard barbell row, the Pendlay row involves resetting the barbell on the floor after each rep, ensuring a strict form and preventing momentum. This exercise targets the same muscle groups as the chest supported row, making it a valuable addition to any back workout.
How to Do Pendlay Row:
- Stand with your feet shoulder-width apart and position a barbell on the floor in front of you.
- Hinge at the hips and bend your knees slightly, keeping your back flat and your chest up. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Pull the barbell explosively towards your lower chest, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell back to the floor with control, allowing it to come to a complete stop before starting the next rep.
- Repeat for the desired number of reps.
Muscles Worked:
- Lats (latissimus dorsi)
- Mid and upper traps
- Rhomboids
- Rear delts
- Spinal erectors
Why It’s a Great Alternative:
The Pendlay row offers a dynamic and explosive movement that not only strengthens your back but also improves your overall pulling mechanics. By resetting the barbell after each rep, you eliminate momentum, so your back muscles handle the load. This makes it an excellent substitute for the chest supported row, especially for lifters focused on strength and power development, particularly athletes and powerlifters who want to build a strong, functional back, but it’s also suitable for gym-goers looking to enhance their upper body strength.
5. Bodyweight Alternative: Inverted Row
The inverted row is an excellent chest supported row alternative that requires minimal equipment and effectively targets your back muscles. This bodyweight exercise mimics the horizontal pulling motion of a row and can be performed with a barbell, suspension straps, or even a sturdy table, making it ideal for both gym and home workouts.
How To Do Inverted Row:
- Position a barbell in a squat rack or Smith machine at waist height. Alternatively, use suspension straps securely anchored.
- Lie underneath the bar with your feet extended and your body straight. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and glutes to maintain a rigid body line.
- Pull your chest towards the bar by retracting your shoulder blades, keeping your elbows close to your sides.
- Lower yourself back to the starting position with control.
- Repeat for the desired number of reps.
Muscles Worked:
- Lats (latissimus dorsi)
- Rhomboids
- Traps (trapezius)
- Rear delts
- Biceps
Why It’s a Great Alternative:
The inverted row is a versatile and scalable exercise that targets the same muscle groups as the chest supported row. It’s particularly beneficial for beginners who want to build pulling strength or for advanced lifters looking to improve muscle endurance. Additionally, it’s easy to adjust the difficulty by changing your body angle or elevating your feet.
