High row machine Alternatives is a type of weightlifting equipment that helps build muscle in the upper back, shoulders, and arms. It consists of a long bench or platform with a rope or strap attached to a high pulley.
The user stands on the platform and pulls the weight up towards their chest, then slowly lowers it back to the starting position.
There are many different types of high-row machines, so be sure to do your research before purchasing one.
What is the need for high row machine alternatives?
High row machines can be expensive and take up a lot of space in a gym or home workout area. They also require more balance and coordination than some other weightlifting equipment, so using alternatives can be helpful for beginners or those with injuries.
What muscles does the high row machine work?
The high row machine targets the muscles in the upper back, shoulders, and arms including the latissimus dorsi (lats), trapezius (traps), rhomboids, deltoids, and biceps.
Here are the 12 best high row machine alternatives for 2023:
1) Resistance bands
Resistance bands provide a similar motion to a high row machine and can be used just about anywhere. They come in various levels of resistance, allowing for customization of your workout. Plus, they’re much more affordable and easy to store.
2) Dumbbell rows
Dumbbell rows are a classic weightlifting exercise that can easily be used as a high row machine alternative. All you need is a dumbbell and a flat bench or secure surface to place your non-working arm on for support.
3) Cable machine rows
Many gyms have cable machines with various attachments, including a high row bar. The cable machine allows for variable resistance and can be used for a variety of exercises, making it a versatile option for working out your upper back muscles.
Related: What is t raise exercise and how to do it right 2023.
4) Bent-over barbell rows
This exercise requires a barbell and an Olympic weightlifting rack (or something similar to hold the weight). Bend over at the waist with a flat back, grab the barbell and pull it up towards your chest, squeezing your shoulder blades together as you lift. Lower it back down to starting position and repeat for desired reps.
5) Inverted rows
Using a secure bar (such as a Smith machine or power rack), lie underneath the bar and grab it with an overhand grip.
Pull your chest up towards the bar, squeezing your shoulder blades together at the top of the movement.
Slowly lower back down to starting position and repeat for desired reps.
6) Wall push-ups
This exercise may not seem like a high row machine alternative, but it targets the same muscles in a slightly different way.
Start in a push-up position with your feet against a wall, hands on the ground about shoulder-width apart.
Bend your elbows to lower yourself towards the ground, then push back up to starting position.
This exercise can also be made more challenging by placing one foot on a bench or elevated surface.
7) Pull-ups and chin-ups
These classic exercises can also be a great alternative to high row machines. Just make sure you have access to a secure bar that can hold your body weight.
Pull-ups are done with an overhand grip, while chin-ups use an underhand grip.
Related: The 12 Best Medial Head Triceps Exercises in 2023
8) Standing reverse flies
Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Bend forward at the waist, keeping a flat back and letting the weights hang straight down towards the ground.
Raise the weights out to the sides, squeezing your shoulder blades together as you lift. Lower back down to starting position and repeat for desired reps.
9) TRX rows
If your gym offers TRX suspension training, use it as a high row machine alternative by standing facing the anchor point with your feet about hip-width apart. Grip the handles and lean back, keeping a flat back and engaging your core.
Pull yourself up towards the anchor point, squeezing your shoulder blades together at the top of the movement. Slowly lower back down to starting position and repeat for desired reps.
10) Battle ropes
Not just for cardio, battle ropes can also be used for upper body strength training by alternating rows with each arm. Grip one end of the rope in each hand and pull towards your chest, then extend your arms back out to starting position.
Repeat for desired reps and sets. This exercise can also be made more challenging by adding in squats or lunges as you alternate rows.
Overall, there are plenty of options for high row machine alternatives that can still provide a great upper back workout. Mix things up and try incorporating some of these exercises into your routine to prevent boredom and continue challenging your muscles.
What can I do instead of a high row machine?
Here are the top 10 high-row machine alternatives:
1. Resistance band rows
2. Dumbbell rows
3. Barbell bent over rows
4. Cable rows
5. Inverted rows
6. TRX rows
7. Medicine ball back pass
8. Swiss ball dumbbell pullovers
9. Kettlebell rows
10. Bodyweight rows on a stability ball or bench.
What muscles does the high row machine work?
The high row machine primarily targets the upper back muscles, including the latissimus dorsi (or lats), trapezius, rhomboids, and posterior deltoids. It also engages the core and biceps.
Is machine high row good?
There is no one definitive answer to this question as it depends on individual preferences and goals. Some people may prefer the targeted, controlled movement of a high row machine, while others may prefer using free weights for a more functional workout. Ultimately, it is important to mix up your routine and incorporate a variety of exercises in order to prevent boredom and continue challenging your muscles.
Thanks for sharing your thoughts!
Your most welcome