The Best Chest-Supported Row Alternatives


Jan 18, 2023
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1. Chest-Supported T-Bar Row


The main benefit of the chest-supported T-bar row is that you can change your grip width and orientation to find a position that’s most comfortable for you.

However, its slightly shorter range of motion compared to a dumbbell chest-supported row might make it marginally less effective for muscle and strength gain.

2. Chest-Supported Machine Row


The chest-supported machine row (or “seated chest-supported row”) is a variation of the chest-supported row that involves a chest-supported row machine. The chest-supported machine row is a great alternative to the regular chest-supported row for beginners because it requires less coordination and balance, is more straightforward to learn, and requires less setup.

3. Chest-Supported Rear Delt Row


In the chest-supported rear delt row, you flare your elbows as you row the weights so that your upper arms are almost perpendicular to your torso. This emphasizes your upper back muscles, especially your rear delts (the triangle-shaped muscles located behind your shoulder joints on your upper back), making the chest-supported rear delt row a good variation for those who want to prioritize shoulder development.

4. Incline Chest-Supported Row


In the incline chest-supported row, you increase the bench angle to 45-to-60 degrees. Performing the exercise on a higher incline shifts the emphasis from your mid back to your upper back, which makes the incline chest-supported row a useful chest-supported dumbbell row alternative for those wanting to develop their rear delts, rhomboids, and traps more than their lats.

5. Chest-Supported Barbell Row


The chest-supported barbell row allows you to lift heavier weights than when you use a pair of dumbbells, which is generally advantageous for muscle and strength gain. However, the downside of using a barbell is that it limits the range of motion, negating some of the exercise’s muscle- and strength-building potential.