Row Exercise Alternatives

All of the row exercise alternatives you can use in the WLC weight lifting workouts will be listed here on this page.

Rows are one of the 7 core weight lifting exercises meaning you must include this movement in your weight lifting program if you plan on using the WLC System.

I've created a list of row exercise alternatives you can substitute in any of the workouts you find in the weight lifting workouts section.

List of Row Exercise Alternatives

Row Exercise Substitutions. For some reason, many people have issues with doing bent over barbell rows. If you work hard on this exercise, the rewards are great. Don't give up on this exercise. Usually, the toughest exercises give the greatest results. Here are some alternates, though, in case you need them.

– Power Cleans. If you're looking to increase your power, power cleans are a great substitute for rows. Power cleans are one of the best overall weight lifting exercises in existence so you can feel great about choosing this exercise.

– Pendlay Rows. One of my favorite versions of the row and one that takes some practice and some added flexibility. Each rep starts on the floor.

– Bent Over Rows. Bent over rows is where I would like you to start. You should learn proper form and technique with this version of the row as soon as possible.

– One Arm Rows. If you want to take more stress off the lower back, this version of the row really targets the back and arms. You can use very heavy weights on this exercise, and you don't have to be extremely strict. Use your legs on this exercise as well.

– Inverted Rows. Inverted rows are an amazing exercise because you are moving your body through space. If you can find a way to add weight safely to this exercise, this might be the best option available.

– Seated Rows. A cable system is required for this exercise. I recommend this exercise because of the amazing stretch you can get in your back at the bottom portion of each rep.

– Lying Rows. I'm not a huge fan of lying rows because they take the lower body out of the movement and attempt to isolate your back. This can be a good thing if this is what your body needs.

– Face Pulls. A great exercise for the health of your shoulders and for building the rear deltoids and upper back. Highly recommended exercise to cycle through at times.

Do You Know of Any Other Row Exercise Alternatives?

I am always looking for new weight lifting exercises and especially row exercise alternatives.

If you have any weight lifting exercises that you don't see listed above, please leave a comment below and I'll add your exercise to the list you see here.

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