Swaps for
Seated cable row
Thickens the middle of your back. Rows are easy to recreate almost anywhere.
WorksMid backLatsBiceps
What do you have?
Closest matchBands
Banded seated row
Sit with legs straight, loop a band around your feet, and pull your elbows back while squeezing your shoulder blades.
Gear you'll need
Tube bands + door anchor
Turns a door into a cable station
Store link coming soon
Beginner friendlyDumbbells
Chest-supported dumbbell row
Lie chest-down on an incline bench and row both dumbbells toward your hips.
Gear you'll need
Adjustable bench
Flat and incline in one
Store link coming soon
No equipmentBodyweight
Inverted row
Hang under a sturdy, fixed bar or table edge and pull your chest up to it. Test that it holds your weight first.
Gear you'll need
Nothing extra
Free
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General fitness information, not medical advice. If you're new to an exercise or have an injury, check your form with a qualified trainer.